• Falafel Smash Wraps

    October 24, 2024 Author: Rachel
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    Recipe adaped from Dr. Vegan at Vegeanrecipe_ideas.

    Ingredients:

    • 14 oz. can chickpeas, drained and rinsed
    • 1/2 c. parsley, chopped
    • 1/4 c. cilantro, chopped
    • 1 TBSP flour
    • 1 tsp. cumin
    • 1 tsp. coriander
    • 1 tsp. cinnamon
    • 1/2 tsp. red pepper flakes
    • 3/4 tsp. salt
    • Olive oil
    • Tortillas
    • Serve with pickles, tomatoes, onion, and/or parsley and garlic mayonnaise sauce: mayonnaise and garlic to taste

    Directions:

    1. Falafel Mixture: In a food processor, add the chickpeas through salt, and pulse to combine. Mixture will be quite crumbly. While pulsing, add enough olive oil so that the mixture comes together and doesn’t crumble. Add mixture to a bowl and refrigerate for 30 minutes to firm up.
    2. Prepare Falafel Smash Wrap: Take a tortilla and press a thin layer of the mixture firmly onto the entire surface of the tortilla. If mixture is dry, crumbly, or won’t stick to the tortilla, mix in some more olive oil. I was able to get 3 smash wraps on 8 inch tortillas.
    3. Cook Falafel Smash Wrap: Heat a skillet over medium high heat; then add olive oil to the skillet. Once olive oil is hot, add the smash wrap falafel mixture side down and cook for 5-7 minutes, until mixture is crisp and browned. Carefully, with 2 spatulas flip the tortilla over to heat the tortilla for 30 seconds, and then remove from skillet.
    4. Assemble: Take a falafel smash wrap and spread desired amount of garlic mayonnaise sauce, and then add pickles, tomatoes, onion, and/or parsley, and then roll up and slice.

    Falafel Smash Wraps:

  • Mediterranean Quinoa Bowls

    August 3, 2024 Author: Rachel
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    Ingredients:

    Bowl Ingredients:

    • 1 c. quinoa, rinsed
    • 2 c. water or broth to cook the quinoa
    • 1/4 tsp. salt
    • 14 oz. can chickpeas, rinsed and drained
    • 12 oz. jar of sliced roasted red bell peppers
    • 14 oz. can tender artichoke hearts, quartered
    • 14 oz. can hearts of palm, chopped
    • 5 sundried tomatoes in oil, thinly sliced
    • Mini cucumbers, chopped (about 1 1/2 c. chopped cucumber)
    • 1/3 c. green onions, chopped
    • 20 Kalamata olives, sliced into thin rounds (about 1/2 c.)
    • 1/2 c. chopped flat-leaf parsley
    • 5 c. lightly packed arugula
    • 1/2 c. feta cheese, crumbled

    Dressing:

    • 1/3 c. olive oil
    • 1/4 c. lemon juice
    • 2-3 tsp. honey or maple syrup
    • 2 garlic cloves, pressed
    • 1 tsp. dried oregano
    • 1/2 tsp. salt
    • 1/4 tsp. red pepper flakes
    • Freshly ground black pepper, to taste

    Directions:

    1. Quinoa: Cook rinsed quinoa in salted water/broth according to package. Set aside to cool
    2. Dressing: In a small bowl, whisk together the olive oil, lemon juice, honey, garlic, oregano, salt, red pepper flakes and pepper until emulsified (or put in a jar with lid and shake to combine).
    3. Salad: In a large serving bowl and the cooled quinoa and then add the chickpeas through arugula and toss to combine; then add the dressing and toss to combine and top with the feta.

    Mediterranean Quinoa Bowls:


  • Mediterranean Tuna Salad

    July 10, 2024 Author: Rachel
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    Recipe adapted from One Balanced Life.

    Ingredients:

    Salad:

    • 1 14 oz. can cannellini beans, drained and rinsed
    • 1 5 oz. can tuna, drained
    • 1/4 c. red onion
    • 1/4 c. chopped banana peppers
    • 1/4 c. chopped Kalamata olives
    • 2 TBSP feta cheese
    • 1/4 c. chopped cucumber
    • 1/4 c. chopped artichokes
    • 2 TBSP fresh parsley

    Dressing:

    • 1/3 c. mayonnaise
    • 1/4 tsp. ground thyme
    • 1/4 tsp. oregano
    • 1/2 TBSP red wine vinegar
    • 1/2 tsp. garlic powder
    • 1/2 small lemon, juiced
    • 1/2 tsp. salt
    • Pepper, to taste

    Directions:

    1. Salad: In a large bowl add cannellini beans through parsley and mix to combine.
    2. Dressing: In a small bowl mix the mayonnaise through pepper and stir to combine.
    3. Assembly: Add the dressing mixture the salad and toss to combine. Serve over lettuce, as a sandwich, or with crackers.

    Mediterranean Tuna Salad:

  • Air Fryer Chicken Shawarma Bowls

    April 8, 2024 Author: Rachel
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    Recipe adapted from Munchin With Maddie.

    Ingredients:

    • 1 tsp. paprika
    • 1 tsp. cumin
    • 1 tsp. kosher salt
    • 1/2 tsp. ground coriander
    • 1/2 tsp. red pepper flakes
    • 1/2 tsp. onion powder
    • 1/4 tsp. turmeric
    • 1/4 tsp. cardamom
    • 1/4 tsp. cinnamon
    • 1/4 tsp. black pepper
    • 1 lb. ground chicken
    • 1 egg, whisked
    • 1/2 c. panko breadcrumbs
    • 1 TBSP olive oil
    • 2 garlic cloves, minced
    • Serve over quinoa, with hummus, tzatziki, feta, pickled onions, and salad of lettuce, tomatoes, cucumbers and parsley with a drizzle of garlic expressions dressing

    Directions:

    1. In a large bowl combine paprika through black pepper and mix to combine. Then add the ground chicken through the minced garlic and mix until just incorporated.
    2. Transfer the bowl to the fridge for 10-15 minutes to firm up (longer is fine).
    3. Preheat air fryer at 400F for 10 minutes.
    4. Meanwhile, roll the chicken mixture into balls, about 16-20 balls.
    5. When the air fryer is preheated, add the balls to a greased or parchment lined air fryer basket, cook in batches if necessary, and cook for 10-12 minutes, or until the meatballs reach 165F.
    6. Serve over quinoa, with hummus, tzatziki, feta, pickled onions, and salad of lettuce, tomatoes, cucumbers and parsley with a drizzle of garlic expressions dressing

    Air Fryer Chicken Shawarma Meatball Bowls:

  • Moroccan Quinoa and Chickpea Salad

    September 25, 2023 Author: Rachel
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    Recipe adapted from Two Spoons.

    Ingredients:

    Salad:

    • 2/3 c. quinoa
    • 1 1/3 c. water
    • 1/2 c. almonds chopped and toasted
    • 1 shallot small, diced
    • 2 carrots, shaved into ribbons
    • 1 can chickpeas, drained and rinsed
    • 3 c. arugula 
    • 1/2 c. mint tightly packed and chopped
    • 8 or more dried apricots, chopped

    Moroccan Salad Dressing:

    • 1/4 c. + 2 TBSP olive oil
    • 2 TBSP lemon juice
    • 2 TBSP orange juice
    • 1 TBSP honey, plus more to taste
    • 1/2 tsp. cinnamon
    • 1/2 tsp. ginger
    • 1/2 tsp. cumin
    • 1/2 tsp. coriander
    • 1/4 tsp. salt, plus more to taste
    • Pinch chili flakes

    Directions:

    1. Quinoa: In a saucepan combine quinoa and water. Bring to a boil, then cover and reduce to simmer and cook quinoa for 12-15 minutes. Fluff with a spoon and cover with tea towel. Let cool.
    2. Toasted Almonds: Toast almonds in a skillet on medium heat, stirring often until fragrant and golden browned (approx. 8-10 mins). Remove from heat.
    3. Moroccan Salad Dressing: Prepare dressing in a small bowl by whisking together oil, lemon juice, orange juice, honey, cinnamon, ginger, cumin, coriander, salt, and red pepper flakes.
    4. Assemble Salad: In a large mixing bowl combine quinoa, diced shallots, carrots, chickpeas, arugula, chopped mint, dried apricots, and toasted almonds. Add the dressing and toss to combine.

    Moroccan Quinoa and Chickpea Salad:

  • Middle Eastern Rice (Mejadra)

    September 25, 2023 Author: Rachel
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    Recipe adapted from Recipe Tin Eats.

    Ingredients:

    • 3-4 onions, thinly sliced
    • 1/4 c. olive oil + 2 TBSP olive oil
    • Salt, to taste
    • 2 tsp. cumin seeds (or 1 tsp. ground cumin)
    • 1 1/2 TBSP coriander seeds (or 1 1/2 tsp. ground coriander)
    • 1 c. basmati or long grain rice, uncooked
    • 1 1/2 c. water 
    • 14 oz. canned brown lentils, drained
    • 1/2 tsp. ground turmeric
    • 1 1/2 tsp. ground cinnamon
    • 1 tsp. sugar
    • 1 tsp. salt
    • Black pepper
    • Serve with a Mediterranean salad: cucumbers, tomatoes, red onion, feta cheese, olives, etc. with Garlic Expressions dressing

    Directions:

    1. Caramelize Onions: Heat up to 1/4 c. of olive oil in a saute pan over medium heat; then add the onions and saute until caramelized. Add more olive oil, if necessary. Once caramelized, season with salt, to taste. Remove onions from saute pan.
    2. Rice: In the saucepan over medium heat, add the 2 TBSP of olive oil, cumin seeds, and coriander and cook for a couple of minutes until the spices are fragrant; then add the rice and stir to coat with the oil and spices; then add the water and lentils.
    3. When it comes to boil, add the turmeric, cinnamon, sugar, salt, and pepper; and then turn the heat down to medium-low, cover with lid and let cook for 10 to 12 minutes, or until all the liquid has mostly been absorbed.
    4. Remove from heat and let it rest for 10 minutes – during this time, any residual liquid will absorb.
    5. Fluff rice with a fork and adjust the seasoning with more salt if you wish. Add the caramelized onions and toss to combine.

    Middle Eastern Rice (Mejadra):

  • Falafel Patties with Mediterranean Salad

    September 25, 2023 Author: Rachel
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    Ingredients:

    Falafel Patties:

    • 1 ½ c. fresh cilantro leaves and stems
    • 1/2 onion, chopped
    • 1½ tsp. ground coriander
    • 1 tsp. ground cumin
    • 1 tsp. salt
    • 1/2 tsp. baking powder
    • 1/4 tsp. cayenne pepper
    • 1 large egg
    • 2 (15-oz.) cans chickpeas, rinsed and patted dry
    • 1/4 c. flour
    • 3 TBSP olive oil
    • Serve over quinoa, top with Mediterranean Salad and tzatziki

    Mediterranean Salad:

    • 1/4 c. fresh mint, chopped
    • 3 TBSP olive oil
    • 3 TBSP lemon juice
    • 1 TBSP plain Greek yogurt
    • 1 TBSP honey
    • 2-3 mini cucumbers, chopped
    • 1 c. cherry tomatoes, halved
    • 1/4 red onion, minced
    • Salt, to taste
    • Kalamata olives, to taste

    Directions:

    1. Mediterranean Salad: Whisk mint, oil, lemon juice, yogurt, and honey together in medium bowl. Add cucumbers, tomatoes, and red onion and gently toss to coat. Taste and add salt, if desired. Sprinkle with olives and refrigerate until needed.
    2. Falafel Patties: Process cilantro, onion, coriander, cumin, salt, baking powder, and cayenne in food processor for 5 seconds. Scrape down sides of bowl. Continue to process until mixture resembles pesto, about 5 seconds longer. Add egg and process for 5 seconds. Add chickpeas and pulse 4 times. Scrape down sides of bowl. Continue to pulse until chickpeas are coarsely chopped, about 4 more pulses.
    3. Transfer mixture to large bowl. Add flour and, using rubber spatula, mix until fully incorporated. Spray rimmed baking sheet with vegetable oil spray. Using ½ c. measure, drop 6 even portions (about scant ½ c. each) onto prepared sheet and gently shape into patties about 3-inches in diameter.
    4. Line cutting board with single layer of paper towels. Heat oil in 12-inch nonstick skillet over medium-high heat until shimmering. Using thin spatula, transfer patties to skillet. Cook for 5 minutes, then flip the patties over and cook for 4 minutes until browned on both sides and reaches 185F internal temperature.
    5. Transfer patties to prepared board. Serve over quinoa and top with Mediterranean Salad and tzatziki.

    Falafel Patties and Mediterranean Salad:

  • Falafel Quinoa Salad

    June 19, 2023 Author: Rachel
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    Recipe adapted from Plays Well With Butter.

    Ingredients:

    • 1 1/2 c. – 3 c. cooked quinoa
    • 14 oz. can chickpeas, drained and rinsed
    • 1 small red onion, diced
    • 1 1/2 c. Persian cucumbers, diced)
    • 1 1/2 c. cherry tomatoes, halved
    • 1 bunch cilantro, chopped
    • 1 bunch parsley, chopped
    • 1/2 c. mint, chopped
    • Crumbled feta
    • Salad greens, optional

    Lemon-Cumin Dressing:

    • 5 TBSP olive oil
    • 2 lemons, zested and juiced (5 TBSP juice)
    • 3 garlic cloves, grated
    • 1 tsp. cumin
    • 1 tsp. coriander
    • 1 1/2 tsp. salt
    • 1/2 tsp. black pepper
    • Honey, to taste

    Directions:

    1. Prepare the the lemon-cumin dressing: Add all listed ingredients to a small bowl or jar. Whisk or shake to combine. Set aside, or store in an airtight container in the refrigerator for up to 1 week.
    2. Prepare Quinoa: Cook according to package or using an Instant Pot — rinse the quinoa; spray the Instant Pot liner with cooking spray; add the rinsed quinoa; add the water (1:1.5 quinoa to water ratio); place lid on and cook for 2 minutes, and then allow a 10 minute natural release; remove lid and fluff. Quinoa triples in expansion after cooking.
    3. For the Instant Pot: 1/2 c. quinoa : 3/4 c. water = 1.5 c. cooked; 2/3 c. quinoa : 1 c. water = 2 c. cooked; 3/4 c. quinoa : 1 c. + 2TBSP water = 2.25 cooked; 1 c. quinoa : 1.5 c. water = 3 c. cooked.
    4. Assemble the falafel quinoa salad: Combine the quinoa, chickpeas, red onion, cucumber, tomatoes, chopped herbs in a large mixing bowl. Pour the dressing over top. Toss to combine, ensuring all of the quinoa is well coated in the dressing. Taste, seasoning with additional salt or ground black pepper as desired. Top with crumbled feta. Serve over salad greens, optional.

    Falafel Quinoa Salad:

  • Spanakorizo (Greek Spinach and Rice)

    June 18, 2023 Author: Rachel
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    Recipe adapted from Bowl of Delicious.

    Ingredients:

    • 1/4 c. olive oil
    • 1 bunch green onions thinly sliced, 1/2 c. dark green tops reserved (about 8-10 green onions)
    • 8-10 oz. baby spinach 
    • 1 c. basmati rice (or other long grain white rice or parboiled rice)
    • 2 c. vegetable broth, water, or chicken broth
    • 1/2 tsp. salt plus more if needed
    • 1/4 c. fresh chopped dill (can also use mint, parsley, or a combination)
    • Juice and zest of 1 lemon (about 1 tsp. zest and 2 TBSP juice)
    • Crumbled feta cheese and chopped fresh herbs/green onions for serving

    Directions:

    1. In a large heavy pot or Dutch oven, heat the olive oil. Add the sliced green onions (reserve 1/2 c. of the dark green tops) and sauté until soft, about 2 minutes. Add the baby spinach and sauté until wilted, about 2 minutes.
    2. Add the basmati rice and stir to coat. Pour in the vegetable broth and add the kosher salt. Bring to a boil, stir once, cover, and simmer on low for about 15 minutes (or until rice is cooked – you should see holes in the top, and if you tilt the pot you should no longer see any water pooling).
    3. Stir in the fresh chopped dill or other herbs, the lemon zest, and lemon juice, and the reserved sliced green onions (keep some out for garnish if you like).
    4. Season to taste with salt, and serve garnished with crumbled feta cheese and reserved green onions, if desired.

    Spanakorizo (Greek Spinach and Rice):

  • Tofu Shawarma Wrap

    June 18, 2023 Author: Rachel
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    Ingredients:

    • 16 oz. block of super firm tofu, drained and pressed
    • 1 1/2 tsp. cumin
    • 1 1/2 tsp. curry powder
    • 1/2 tsp. salt
    • 1/2 tsp. pepper
    • Juice of 1 lemon, about 2 TBSP
    • Olive oil
    • French fries, frozen or homemade
    • Wraps: tortilla, tofu, French fries, pickles, and garlic sauce (mix mayo and garlic to your liking)

    Directions:

    1. Drain tofu and slice in half so that your have 2: 3 x 4 x 1 blocks, then wrap in a towel and place a heavy object on top to press the remaining water out.
    2. In a small bowl, mix the cumin, curry powder, salt, and pepper and set aside.
    3. Juice the lemon into a small bowl.
    4. Put olive oil in a small bowl (start with 1 TBSP and add more as necessary).
    5. Once the tofu is finished being pressed, slice the tofu into 1/2 inch slices – you’ll get 12-16 slices.
    6. In a 9×13 baking dish, place the tofu slices. Then using a pastry brush, brush the slices with olive oil and lemon juice, and then sprinkle about 1/2 the spice mixture. Turn the slices over and repeat brushing with olive oil and lemon juice and then sprinkle with the remaining spice mixture. Let tofu marinate for about 1 hour.
    7. After 1 hour, heat olive oil in a skillet on medium high heat. Add the tofu and leave undisturbed for 5 minutes, and then flip the tofu and leave undisturbed for 5 minutes.
    8. In your wrap, add tofu, French fries, pickles, and garlic sauce.
    9. French Fries: use frozen (and cook according to package) or make your own—1 russet potato, sliced into 1/4 inch strips, then soak in cold water bath for about 1 hour; then place fries on a towel and dry completely; once dried add fries to a bowl and add olive oil, salt and pepper, and paprika to your liking; cook in air fryer on 380F for 20-25 minutes, shaking every 5 minutes until reach desired doneness.

    Tofu Shawarma Wraps:

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