mediterranean Recipe Booklet
Mujaddara
Pita & Felafels
Date Truffles
Spanikopita
Greek Salad
Tzatziki & Hummus
1. Pita and Felafel
2. Vegan Greek Salad
3. Add Tzatziki and Hummus
Baked Felafels Ingredients: 1-1/2 (15 oz) cans chickpeas, drained 1/4 cup fresh lemon juice 1/4 cup sesame seeds (optional) 1/4 cup fresh cilantro or parsley, chopped (or 2 Tbsp dried) 1/2 tsp dried basil 1/4 tsp dried oregano 1 tsp cumin 1/4 tsp cayenne 1/2 tsp paprika 1 tsp salt 1 small onion, finely chopped 1-2 cloves garlic 1-1.5 cups bread crumbs or chickpea flour
Date Truffles Ingredients: 1 cup pitted medjool dates 1/3 cup almond butter 2 Tbsp cacao powder 2 Tbsp maple syrup Almond milk Coconut oil
Yields: 30 Felafels Description: “One bit into a warm whole-wheat pita stuffed with freshly baked felafel, tomatoes, and cucumbers, and you’ll never think about ordering deep-fried, takeout felafel again.” - Recipe “From Plant to Plate Directions: Preheat the oven to 350F. In a food processor, add the chickpeas, fresh lemon juice, onion, garlic, and parsley (if using fresh), and puree until smooth. Put the bean mixture in a large bowl and add all other dry seasonings (oregano, basil, cumin, cayenne, paprika, and salt). Then, stir in the breadcrumbs or chickpea flour to hold the mixture together. Add more breadcrumbs if the mixture isn’t holding together. Roll into 1-inch balls and place them on a cookie sheet. Lightly spray the felafel with oil and bake in the oven for 10-15 min per side or until the felafel are lightly browned. Yields: Approx. 1 dozen Description: These chocolatey truffles taste like they would not be good for you but they are actually super healthy and easy to make! Recipe: feastfromthemiddleeast.com Directions: Blend ingredients in a food processor until smooth, adding almond milk 1 tablespoon at a time if needed. With a little coconut oil on your fingers, roll into little balls and cover with topping of choice. Cacao powder, coconut flakes or chopped almonds.
Whole Wheat Pita bread Ingredients: 1 (1/4-ounce) package active dry yeast (2 1/2 teaspoons) 1 teaspoon honey 1 1/4 cups warm water (105–115°F) 2 cups bread flour or highgluten flour, plus additional for kneading 1 cup whole-wheat flour 1/4 cup extra-virgin olive oil 1 teaspoon salt Cornmeal for sprinkling Directions: Stir together yeast, honey, and 1/2 cup warm water in a large bowl, then let stand until foamy, about 5 minutes. While yeast mixture stands, stir together flours in another bowl. Whisk 1/2 cup flour mixture into yeast mixture until smooth, then let sit for a few minutes. Stir in oil, salt, remaining 3/4 cup warm water, and remaining 2 1/2 cups flour mixture until a dough forms.
Yields: 8 Pita Description: This pita dough is super easy to make and only takes 5 minutes to bake! epicurious.com Directions... Turn out dough onto a floured surface and knead, working in just enough additional flour to keep dough from sticking, until dough is smooth and elastic, 8 to 10 minutes. Form dough into a ball and put in an oiled large bowl, turning to coat. Cover bowl with plastic wrap and let dough rise in draft-free place at warm room temperature until doubled in bulk, about 1 hour. Punch down dough and cut into 8 pieces. Form each piece into a ball. Flatten 1 ball, then roll out into a 6 1/2- to 7-inch round on floured surface with a floured rolling pin. Transfer round to 1 of 2 baking sheets lightly sprinkled with cornmeal. Make 7 more rounds in same manner, arranging them on baking sheets. Loosely cover pitas with 2 clean kitchen towels (not terry cloth) and let stand at room temperature 30 minutes. Set oven rack in lower third of oven and remove other racks. Preheat oven to 500°F. Bake until just puffed and pale golden, about 2 minutes. Turn over and bake 1 minute more. Cool pitas on a cooling rack 2 minutes, then stack and wrap loosely in a kitchen towel to keep pitas warm.
Note: Pitas can be baked 1 week ahead and cooled completely, then frozen, wrapped well in foil in a sealed plastic bag. Thaw before reheating, wrapped in foil, 10 to 12 minutes in a 350°F oven.
Socca (GF)
Description: An easy gluten free recipe to take the place of Whole Wheat Pita!
Ingredients: 2 cups chickpea flour 1 tsp salt 1 Tbsp cumin seeds 2.5-3 cups water
Directions: Wisk all ingredients together making a thin batter. Like crepe batter. Heat up a heavy pan and pour mix evenly on hot pan cooking till brown on both sides. Cover with a clean kitchen towl to keep warm. Best when made fresh.
Vegan tzaztiki Sauce
Yields: 3 cups Description: A cool tangy cucumber condiment perfect for falafel’s and pita. This is traditionally made with yogurt, but I never miss it in this recipe!
Ingredients: 4 tsp salt 3-4 cloves garlic 1/2 cup lemon juice 2 pkg. medium firm tofu 2 tsp dill 1-2 large cucumbers 1 Tbs salt
Hummus Ingredients: 4 cup chickpeas, drained 1/3 cup lemon juice 2 Tbsp tahini 2 tsp salt 2 tsp garlic crushed 1 tsp cumin 1/2 cup hot water
Directions: Wash and grate cucumber. Toss with 4 tsp salt and set aside. Blend 1 Tbs salt, garlic, and lemon juice together then add tofu to blender and blend until smooth. Place tofu mixture in a nice bowl. Squeeze as much water as possible out of the cucumbers and stir into tofu. Finish by adding the dill. Chill and serve! Yields: 4 cups Description: A simple and tasty hummus you can make at home!
Directions: Process until smooth.
Spanakopita
Description: Spanakopita is a classic middle eastern food that tastes great with tzatziki sauce!
Ingredients:
1 large onion, chopped finely 6 cloves garlic, minced 2 boxes frozen spinach 2 Tbsp dill 1/2 cup fresh parsley, chopped 1 package med-firm tofu, crumbled 2 Tbsp nutritional yeast 2 Tbsp lemon juice 2 tbsp vegenaise 1-2 tsp salt (or to taste) Fillo pastry Grapeseed oil for brushing
Directions: Preheat oven to 375F. Thaw frozen spinach and squeeze excess water out and set spinach aside. Saute onions and garlic and add all the other ingredients except fillo and oil. Saute for a few more mintues and taste to see if needing more salt. Roll out fillo and keep coered with a clean damp dish cloth to keep from drying out. Then take one sheet and lay it out flat. Brush oil over sheet and place another fillo sheet over top. Slice into 4 long strips starting in the middle and roll a heaping tablespoon of spinach mixture into triangles. Place finished spanakopita onto cookie sheet lined with with parchment paper and bake in oven till browned. About 10 minutes. Enjoy with a good dollop of vegan Tzatziki!
GF Pie Crust Ingredients: 1 c oat flour 1/3 cup buckwheat flour 1/3 cup brown rice four 2-4 Tbsp coconut flour OR ¼ cup garbanzo flour ½ tsp salt ¼ cup oil 1 tsp oregano 1 tsp parsley ¼ cup water 2 T ground flax w/ ¼ c water
Mujaddara (Lebanese Lentils)
Ingredients: Lentils & Rice: 1 Tbsp grapeseed oil 1 cup onion, diced 1/2 cup brown rice, uncooked 1 cup brown lentils, uncooked and rinsed 3 cups water (plus more if it gets too dry) 1 tsp salt 1 tsp cumin pinch of cayenne pepper Caramelized Onions: 1 Tbsp grapeseed oil 3 large onions, julienned pinch of salt
Description: An easy Gluten Free pie crust, starch free, that can work for spanakoptia or for a yummy pot pie! Recipe from Elizabeth Brousson Directions: In a small bowl mix together ground flax and water. Put aside to jell. Mix dry ingredients in another bowl and add wet ingredients and flax mixture. Combine until dough forms. Roll out and use for spanakopita making into squares, filling and folding into triangles.
Yields: 6 servings Description: A filling and healthy lentil dish that is satisfying and tasty! - adapted “From Plant to Plate” Directions: In a large, heavy bottomed pot, saute 1 cup of diced onions in oil until they are slightly browned. Add both lentils and rice to the onions and saute a few minutes longer. Add the water, salt, cumin and cayenne pepper to the pot, then cover the pot and simmer over low heat for about 1.5 hours. Stir the mixture from time to time and add water if needed. In a separate pan, prepare the onions. Heat oil to medium-high heat. Add the onions and salt to the pan, stirring constantly until they’re translucent and very soft, nearly melting consistency - may take up to 30 minutes. If the onions stick ot the bottom of the pan, add a very small amount of water and stir vigorously. Serve on top the lentils and rice.
Vegan Greek Salad Ingredients: 2-3 tomatoes 1 cucumber 1 pepper 1/4 red onion, chopped 1 can lindsay olives, drained (or olives of you choice) 1 package med-firm tofu, chopped into cubes Olive oil Lemon Juice dried oregano Salt to taste
Description: Enjoy a dairy free version of Greek Salad that is light and refreshing to eat with any meal! Put it in your pita or on top of Mujaddara. Directions: Dice tomatoes, cucumber and pepper into similar size into salad bowl. Add chopped red onion and olives. Chop up tofu and add to veggies. Drizzel generously olive oil, lemon juice oregano and salt to taste.
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