Danny Seo's Baked Kale Falafel

Photo: givemedelicious

I have no idea why falafel cakes are so expensive at the health food store. Five tiny appetizer-sized cakes range from $5 - $7 per package, and frankly I need 3 packages to satisfy my hunger. Since the vegetarian ingredients are cheap, why such a big markup? Could it be the labor? It's puzzling! 

I have no desire to spent lots of time or money on a basic dish, so I'm happy to stumble upon the following easy recipe for baking falafel cakes at home. Oh and note: baking instead of frying, what a healthy bonus! I saw this on television and wrote the recipe out for you, my lovelies:

Danny Seo's Baked Kale Falafel

Ingredients

5 springs of fresh kale - massaged and cut down into small pieces, then sprinkled with salt (Eyeball it. I stopped at 2 springs)
1 small red onion, chopped
olive or vegetable oil
1 1/2 teaspoons dried cumin
2 teaspoons dried dill
1 teaspoon dried garlic
1 14 ounce can of chick peas, mashed
1 lemon - zest and juice (I used a capful of cider vinegar, easier.)
1/4 cup of bread crumbs (I used 1/2 cup oatmeal.)

Directions:

1) Prepare the raw kale and toss into a mixing bowl.

2) Into a frying pan pour 2 tablespoons of olive (or vegetable) oil. Add a sprinkle of salt. Cook the onion and dried spices for 60 seconds, or so and toss into the bowl with the prepared kale.

3) Add a can of chick peas into the bowl.

4) Zest and juice a lemon into the mixture. (As noted I just added 1 capful of cider vinegar.) 

5) Mash the chick peas, kale and seasoned onion mixture. If dry add drops of water. Next toss in 1/4 cup of bread crumbs and stir to combine.

6) Using a spoon or ice cream scooper, scoop out a dense ball and drop onto an oiled or parchment lined cookie sheet. If using parchment paper, brush it with oil - so the falafel will be crispy.

7) With your fingers flatten them out and go back to drip an extra drop of oil on top of each patty to give them a crunch.

8) Bake in the oven at 350 degrees F for 15 minutes. 

And while the falafel bakes, make a dipping sauce --

Tahini Sauce for falafel

Ingredients

Photo: chefehome

1 fresh garlic clove cut and mashed
1/4 cup tahini paste
1 1/2 teaspoons maple syrup
a punch of salt
2 tablespoons water
chili flakes to taste

Directions:

Toss all the ingredients into a bowl and whisk vigorously with a fork until creamy.

Let's say you don't stock tahini paste: You can cheat like I do and use ready made hummus as your dip. (I pay $4.99 for 17 ounce tubs, as opposed to $8 for a jar of tahnini paste. Why would I make it?). Also, feel free to substitute any nut butter, or peanut butter for tannini paste to make a dip. If desired, you could go in a different direction to make a creamy tangy yogurt dipping sauce.

Easy, healthy, delicious and inexpensive ... yes a bullseye recipe!

Update: The next time I will fry them in 2 tablespoons of hot olive oil in a pan on the stovetop. There's no benefit to baking them as you can simply brush the pan with a little oil. Fast and crispy. I will only bake them when making a huge amount.


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Stir-Fry Spicy Tofu With Broccoli And Red Pepper

Photo courtesy of : Serious Eats

I'm a carnivore, but in practice only eat meat about twice a week. I don't feel my best if I go too long without a meat (and potatoes) dinner. Since I drink milk daily, I should be getting a complete set of amino acids even on meatless days; and because I eat balanced and healthy meals, regardless of whether they are meat or meatless, I can't account for my need for some meat. I just know I feel better with meat in my diet.

But folks, it's getting harder not to think of the sweet, gentle cows when preparing a beef roast. Sometimes I think because of this hightened awareness, one day I'll only be able to eat chicken ... until I watch this. Ok ... so one day I'll only be able to eat fish. Wrong again, look how Frank (the fish) likes to kiss his friend, Daisy (the dog). I mean, wth? How do we eat fish, after seeing Frank?

So, while I still eat meat, I eat less of it. But there are other reasons also. It's better for the environment. It takes a smaller carbon footprint and less water to grow vegetables than livestock. Polution is reduced too. Meatless meals are budget friendly; and studies show eating less red meat is better for you.

Therefore, eating more meatless meals is worth considering. Here's a dinner that uses tofu (soy) as the protein, which I'm preparing for dinner. Serves 2 hungry people, or 4 average eaters for under $5:

Stir-Fry Spicy Tofu With Broccoli And Red Pepper

16 ounces frozen broccoli florets (or fresh broccoli)
1 red pepper, cut into strips
1 small onion, chopped
3 stalks celery, chopped
3 carrots, sliced
14-16 ounce package extra-firm water packed tofu (or leftovers like chicken or beef.)
1/4 cup of orange juice (optional)
1 teaspoons brown sugar
1 tablespoon soy sauce
a dash of sesame oil
2 tablespoons Sriracha, or other hot sauce
1 tablespoon chopped garlic
1 tablespoon chopped ginger
Salt and pepper to taste

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Note: Lately I simplify this dish by using the vegetables and a protein as listed above. But next season them with my homemade Hoisin sauce right in the Wok. Simmer until the vegetables tenderize. Pour over brown rice or quinoa.
**********************************

1) Toss orange juice (if adding), brown sugar, soy sauce, sesame oil, Sriracha, (or other hot sauce) in a Wok.

2) Add the broccoli, red pepper, carrots, celery and onion in the Wok and stir-fry for about 3 minutes. 

3) Cute the tofu into large squares and toss in after the vegetables. 

4) As the dish cooks, I cover the pan with a lid part of the time, sometimes removing the lip to stir-fry. The lid helps the vegetables get tender without drying out. You want crunchy, as opposed to, raw vegetables. You also don't want overcooked vegetables. Done with a crunch is the goal.

5) Add the chopped garlic and ginger and stir-fry for another minute or so. 

6) If you use frozen vegetable you have exactly enough sauce for the dish. If using fresh raw vegetable, you might need to add a up to 1/4 cup of water at the start to get some sauce. Start with less as the vegetables will also release water. 

If you have too much liquid, you can add 2 tablespoons of flour to thicken the sauce, being careful not to overcook the vegetables. I do everything I can to get the liquid right and not have to add more cooking time to fix having too much liquid, but, hey, so what if you do? You'll get it right the 2nd time making it.

Serve over white, or brown rice, or quinoa. Garnish with peanuts or sesame seeds.

This is a tasty vegetarian meal. However, I have also added grilled, hot Italian turkey sausage to this dish, which is filling and delicious. Hopefully, I won't find any cute Tom, the turkey, videos.


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