This dish is aimed toward older kids. For a gluten-free version, replace pitas with a bed of quinoa. You can buy pickled beets, but choose ones without artificial colours or preservatives added. You can also buy tahini sauce or make your own, along with the yogurt sauce and pickled beets in advance. The beets will taste even better after several days of marinating.
Falafels
1 cup (250 mL) uncooked dried chickpeas, or 3 1/2 cups (850 mL) cooked
1 tsp (5 mL) baking soda
3 garlic cloves
1/2 medium onion, roughly chopped
3 Tbsp (45 mL) fresh lemon juice
1/4 cup (60 mL) packed fresh cilantro
1/4 cup (60 mL) packed fresh parsley
1/2 tsp (2 mL) ground cumin
1/2 tsp (2 mL) ground coriander
1/4 tsp (1 mL) cayenne pepper
3/4 tsp (4 mL) salt
1 Tbsp (15 mL) ground flaxseeds
1/4 cup (60 mL) chickpea or all-purpose flour
1 Tbsp (15 mL) extra-virgin olive oil
Soak dried chickpeas for 8 hours or overnight in 4 cups (1 L) water. Drain and transfer to large saucepan with baking soda. Cook, stirring constantly, over medium-high heat for 3 minutes, then add 7 cups (1.75 L) water and bring to a boil. Skim the scum that rises to the surface. Reduce heat to medium-low, partially cover, and simmer until just tender, about 25 to 50 minutes, depending on freshness of chickpeas. Drain.
In food processor, pulse drained chickpeas, garlic, onion, lemon juice, cilantro, parsley, cumin, coriander, cayenne, and salt until combined. Transfer to large bowl and stir in flaxseeds and flour. Cover mixture and refrigerate for at least 1 hour.
Preheat oven to 350 F (180 C). Shape mixture into 20 balls and brush with olive oil. Place on baking sheet and bake for 10 minutes. Rotate balls and bake for 10 minutes more. Rotate balls once more and cook another 10 minutes, for 30 minutes baking time in total. Balls will firm as they cool.
Tahini Sauce
1/4 cup (60 mL) tahini or sunflower butter
3 Tbsp (45 mL) water
2 Tbsp (30 mL) lemon juice
1 garlic clove, minced (optional)
Pinch of salt
Combine all tahini sauce ingredients in small container or bowl. Stir or shake to mix. Refrigerate until needed.
Yogurt Sauce
1 cup (250 mL) Greek yogurt
1 Tbsp (15 mL) lemon juice
Stir lemon juice into yogurt in small container or bowl. Refrigerate until needed.
Sweet Pickled Beets
4 medium beets
1/2 cup (125 mL) distilled natural white vinegar
1/4 cup (60 mL) water
3 Tbsp (45 mL) honey
1 tsp (5 mL) salt
1 tsp (5 mL) cumin seeds
1 whole clove or 1/8 tsp (0.5 mL) ground cloves
Trim beets and place in pot of water so they’re completely submerged. Bring pot to a boil, reduce heat to medium-low and simmer, covered, for 30 minutes, or until easily pierced with a fork. Drain. When cool enough to handle, slip off skins. Halve beets and chop into 1/4 in (0.5 cm) slices.
In large pot, combine vinegar, water, honey, salt, cumin seeds, and clove. Bring to a boil to dissolve salt, then remove from heat and add beets. Let cool completely, then transfer to non-plastic container to refrigerate.
The beets may be eaten immediately, but they improve after absorbing the sweet vinegar marinade overnight. They will keep in the fridge for up to 3 weeks.
To assemble the falafels, you’ll need
8 organic whole wheat pitas
Optional garnishes: parsley, lettuce, sliced cucumber, and tomatoes
Spread 2 Tbsp (30 mL) of tahini in pita. Add 2 falafel balls, 2 Tbsp (30 mL) yogurt sauce, and 1/4 cup (60 mL) sweet pickled beets (without brine). Add chopped parsley, lettuce, tomatoes, or cucumber if desired.
Makes 8 pitas.
Each serving contains: 296 calories; 13 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 45 g total carbohydrates (10 g sugars, 8 g fibre); 639 g sodium
source: "Build a Better Lunch", alive #383, September 2014
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.