Main Course

Mediterranean Bowl

April 11, 2016

Homemade crispy falafel, rice pilaf, greens, tomatoes/cucumbers, and a delicious spicy curry yogurt to tie it all together. Mediterranean food is my favorite genre of food to eat, so making this was a no brainier! I can eat this all day, errrr day!

Hope you enjoy #MediterraneanWeek.

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Begin by boiling water in a medium size sauce pan. Add in a single bay leaf…

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…3 tbsp ground cumin…

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…1 tbsp dry coriander…

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…a pinch of fennel seeds…

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…and 1 cup garbanzo beans that have been pre-soaked (in cold water for 3 hours), or cooked. 

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Cook for 30 minutes…

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…strain…

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…and pour them onto a plate with a drizzle of olive oil.  Place in the fridge for a brief chill.

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In a small sauté pan on high heat add 4-5 tbsp olive oil…

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…a pinch of ground cumin…

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…fennel seeds, coriander…

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…and 1 clove of crushed garlic.

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Sauté for 2 minutes… 

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…and then transfer to a food processor…

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…along with 1 bunch of cilantro, 1 bunch of parsley…

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…and the chilled chickpeas.  

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Add a drizzle of olive oil…

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…and a pinch of salt.

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Blend on high for 3-5 minutes, or until it’s coarsely ground.

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Once blended, transfer the chickpea mixture to a medium mixing bowl.

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Add in 1 whole egg…

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…1/4 cup wheat bran, 1/4 cup whole wheat flour…

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…1 whole lemon (zest and juice)…

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…salt and pepper to taste.

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Mix thoroughly. You can add up to 1/2 cup water and 1/2 cup bread crumbs if desired (optional for texture).

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Now that the falafels are ready, dust a plate with whole wheat flour…

Screen Shot 2016-04-11 at 9.59.57 AM…and begin to form a long oval/triangular shape that is synonymous with falafels.

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Once formed, cover in plastic and preserve in the fridge until they are ready to fry up.

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In a medium sauce pan on medium to high heat, add 2 tbsp olive oil…

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…1/4 cup minced onion…

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…and 1/2 cup orzo pasta.

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Lightly toast the orzo for 2 minutes (while stirring)…

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…and add in 2 1/2 cups of chicken stock. Cook for 12-15 minutes on medium to low heat.

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While the pilaf is simmering, begin frying the falafels in a medium sauce pan, half-filled with canola oil that has been heated to 350ºF.

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Drop in the falafels and fry for 3-4 minutes, or until they are a nice and golden brown.

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Let them drain over paper towels for several minutes…

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…sprinkle with salt, and begin plating.

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 Begin plating by adding a smear of spicy curry yogurt (1/4 cup greek yogurt, 1 tbsp curry powder, 1 tbsp chili powder, 1 tbsp lime juice, salt and pepper to taste)…

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…a healthy portion of the orzo pilaf…

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…some shredded cabbage and arugula that have been tossed in olive oil and sea salt. 

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Top with some shaved cucumber and red onion…

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…a few falafels…

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…and some roasted cherry tomatoes.

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Drizzle with a little olive oil…

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…add a pinch of sea salt, and you’re ready to enjoy!

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Mediterranean Bowl

Mediterranean Bowl

Ingredients

    Falafel:
  • 1 cup garbanzo beans (soaked or cooked)
  • 1 tbsp dry coriander
  • 1 bay leaf
  • 3 tbsp ground cumin
  • 1 garlic clove
  • 4-5 tbsp olive oil
  • 1 bunch cilantro
  • 1 bunch parsley
  • 1 whole lemon (zest and juice)
  • 1 whole egg
  • 1/4 cup whole wheat flour
  • 1/4 cup wheat bran
  • salt and pepper to taste
  • 1/2 cup water (optional for texture)
  • 1/2 cup bread crumbs (optional for texture)
  • Pilaf:
  • 1/2 cup orzo pasta
  • 2 tbsp olive oil
  • 1/4 cup minced onion
  • 2 1/2 cups chicken stock
  • Spicy curry yogurt:
  • 1/4 cup greek yogurt
  • 1 tbsp curry powder
  • 1 tbsp chili powder
  • 1 tbsp lime juice
  • salt and pepper to taste
  • 2 cups Arugula/Sliced cabbage
  • 2 tbsp olive oil
  • fresh squeeze of a lemon (optional)
  • salt and pepper

Instructions

  1. Begin by boiling water in a medium size sauce pan. Add in a single bay leaf, 3 tbsp ground cumin, 1 tbsp dry coriander, a pinch of fennel seeds, and 1 cup garbanzo beans that have been pre-soaked (in cold water for 3 hours), or cooked.
  2. Cook for 30 minutes, strain, and pour them onto a plate with a drizzle of olive oil. Place in the fridge for a brief chill.
  3. In a small sauté pan on high heat add 4-5 tbsp olive oil, a pinch of ground cumin, fennel seeds, coriander, and 1 clove of crushed garlic. Sauté for 2 minutes and then transfer to a food processor along with 1 bunch of cilantro, 1 bunch of parsley, and the chilled chickpeas. Blend on high for 3-5 minutes, or until it’s coarsely ground.
  4. Once blended, transfer the chickpea mixture to a medium mixing bowl. Add in 1 whole egg, 1/4 cup wheat bran, 1/4 cup whole wheat flour, 1 whole lemon (zest and juice), salt and pepper to taste.
  5. You can add up to 1/2 cup water and 1/2 cup bread crumbs if desired (optional for texture).
  6. Now that the falafels are ready, dust a plate with whole wheat flour and begin to form a long oval/triangular shape that is synonymous
  7. with falafels. Once formed, cover in plastic and preserve in the fridge until they are ready to fry up.
  8. In a medium sauce pan on medium to high heat, add 2 tbsp olive oil, 1/4 cup minced onion, and 1/2 cup orzo pasta. Lightly toast the orzo for 2 minutes (while stirring) and add in 2 1/2 cups of chicken stock. Cook for 12-15 minutes on medium to low heat.
  9. While the pilaf is simmering, begin frying the falafels in a medium sauce pan, half-filled with canola oil that has been heated to 350F. Drop in the falafels and fry for 3-4 minutes, or until they are a nice and golden brown. Let them drain over paper towels for several minutes before plating.
  10. Begin plating by adding a smear of spicy curry yogurt (1/4 cup greek yogurt, 1 tbsp curry powder, 1 tbsp chili powder, 1 tbsp lime juice, salt and pepper to taste), a healthy portion of the orzo pilaf, some shredded cabbage and arugula that have been tossed in olive oil and sea salt.
  11. Top with some shaved cucumber and red onion, a few falafels, and some roasted cherry tomatoes.
  12. Drizzle with a little olive oil, add a pinch of sea salt, and you’re ready to enjoy!
http://www.byrontalbott.com/mediterranean-bowl/

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| Top Left: Cutting Board | Top Middle: All-Clad Sauce Pan | Top Right: KitchenAid Food Processor |

| Bottom Left: All-Clad Saute Pan | Bottom Middle: All-Clad Strainers | Bottom Left: Squeezy Bottles |

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