Baked falafel and healthy tuna spread
November 18, 2015 § 5 Comments
A few days ago I mentioned I had made a big batch of falafels and loved it. Today I bring you the recipe for that and another easy to assemble lunch for busy work-weeks.
Baked falafel – yields ~ 33 falafel balls
2 cans of chickpeas (approx. 350g)
1 yellow onion (or a bunch of spring onions)
1 bunch of dill
3 tbsp. capers
3 roasted peppers – don’t skip these!
salt, pepper, cumin, or your favourite spices – I used zaatar
2 tbsp. oat flour – you can substitute any kind of flour you have on hand
How-to: you only need a food processor and a big bowl. Use the food processor to mince all the ingredients then mix well with your hands. The dough should be easily shapeable but if not you can add a tiny bit of oil. The roasted peppers should be really good quality; the ones I used came from a jar and had been packed in oil and spices. They were lovely!
As soon as you’ve formed the falafel balls, place them on a baking sheet and brush them gently with a bit of oil. Then bake until they are slightly golden, but not overly done. If you leave them too long in the oven they will easily fall apart, and you don’t want that. The chickpeas were already cooked and it took only 20 minutes for the falafels to be ready.
There are infinite variations for how to eat these falafels: in a pita bread with dill yogurt sauce, atop a salad, in a sandwich, or in a ziplock back when you’re travelling as a snack.
Here I had it on top of a beetroot salad and next to cottage cheese. Such a satisfying lunch!
Normally for lunch I like to make a decent sized salad that can hold me well. I try to include some protein, carbs and fat – this is the ideal combination. Since I love fish in any shape or form I played with the idea of making a tuna spread where I could maximize the volume of veggies without underpowering the tuna. This one was easy peasy. 🙂
Tuna spread– yields 2 generous servings
1 can of tuna – if packed in oil you will need to reserve the oil for later use
half a red pepper
4 tbsp. yogurt – I used Greek for extra protein and creaminess
2 tbsp. mustard
How-to: grate the carrot, cube the red pepper and mix all ingredients with a fork until you get a paste-like consistency. I served this with a spinach salad and extra crackers (unpictured). This recipe is super versatile: you can use broccoli or any kind of cooked or raw veggies, add avocado or pumpkin/sunflower seeds for extra fat, sprinkle paprika or your favourite spices, serve it on red pepper ‘boats’ etc.
It’s ideal because it packs a lot of nutrition and can be assembled in 10 minutes flat. You’ll also have leftovers for later. Try it, you can thank me later. 🙂