Middle Eastern burgers

This is a recipe from Everyday Food program shown on TV a while ago.

For an even healthier version of this dish, I incorporated rolled oats instead of breadcrumbs. I also baked the Middle Eastern Burgers instead of frying them. Adding cumin and coriander will give the burgers more of a Middle Eastern flavor. 

Although, the original recipe ingredients listed breadcrumbs. I used rolled oats which ground in the food processor instead. By doing so, I’m adding even more fiber, which is a requirement for everyday nutrition.

Ingredients:

Burgers:

• 1/3 cup rolled oats
• 3/4 cup toasted walnuts, cooled
• 3 garlic cloves, coarsely chopped
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 1/4 to 1/2 teaspoon red-pepper flakes
• Pepper to taste
• 3/4 cup lentils, cooked, drained, and cooled
• egg replacer or egg-flaxeed

Yogurt-Cilantro Sauce:

• 3/4 cup plain non-dairy yogurt
• Pepper to taste
• 2 tablespoons chopped fresh cilantro leaves
• 1 tablespoon fresh lemon juice

Directions:

Preheat oven to 350°F. In a food processor grind rolled oats first. Combine walnuts, oats, garlic, cumin, coriander, pepper flakes, pepper; process until finely ground. Add lentils and 1 tablespoon oil; pulse until coarsely chopped (some lentils should remain whole). 

In a large bowl, whisk egg-flaxseed. Add lentil mixture; mix well. Divide into 4 equal-size parts; roll into balls, and flatten with the palm of your hand into 3/4-inch-thick patties. 

Cook for about 30 minutes until firm. Serve with the Yogurt Cilantro Sauce.

To make the sauce:

     

In a normal bowl, whisk together yogurt, cilantro, and lemon; season with pepper.

Serves: 3-4

Middle Eastern burgers

Middle Eastern burgers

Note: You can also have the burger with a hamburger bun using the sauce instead of mayonnaise.

Serves: 4

Enjoy!

Bulgur with fava beans

Bulgur is a whole-grain satisfying food. In America it is not well known as rice or couscous. In Eastern Mediterranean countries is plainly common. Actually, bulgur is a Turkish word. It is frequently used instead of rice in pilafs.

Ingredients:

• 1 cup bulgur
• 1 cup boiling water
• ½ cup pine nuts
• 2 cups canned fava beans
• ½ cup thinly diced tomatoes
• 4 cloves garlic, minced
• 1 cup chopped dates
• ½ cup lemon juice
• ½ cup olive oil
• Pepper to taste
• 4 tbsp finely chopped cilantro

Directions:

Put the bulgur in a large mixing bowl and pour the boiling water over. Stir and let stand for about 30 minutes. The bulgur should be soft and chewy then.

In the meantime, preheat the oven to 350°F. Put the pine nuts on a normal sheet pan and toast them for 10 minutes or until golden brown. Set aside.

Check on the bulgur. Drain any water left. Drain and rinse the fava beans and add them to the bulgur. Also add the tomatoes, garlic, dates, lemon juice and olive oil.

Place it a room temperature for 1 to 3 hours to allow the flavors to blend. Stir in cilantro and pine nuts.  
 

Bulgur with fava beans

Bulgur with fava beans

Serves: 3-4

Note: other grains could be used in this recipe and other nuts and dried fruits may be substituted.

If prepared far in advance, it could become a bit dry. Just add more oil and lemon juice. 

Quinoa Tabbouleh Salad

Tabbouleh salad is usually made with couscous.  Although couscous has good nutrients, quinoa seems to have even more health benefits.

So this time, I made this different Tabbouleh.

Ingredients:

• 1 cup quinoa
• 1 cup grape tomatoes (cut in half)
• 1/2 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 1/4 cup chopped cucumber
• 1/4 cup diced red onion
• 3 tbsp olive oil
• 2 tbsp lemon juice
• Pepper to taste

Directions:

Wash well quinoa and boil it on the stove until tender. When quinoa is ready, drain any liquid left and place it in a medium bowl. Add the rest of the ingredients. Pour olive oil mixed with lemon juice on top and toss them all. 

Refrigerate until served. 

Quinoa Tabbouleh Salad

Quinoa Tabbouleh Salad

You can also serve this salad over lettuce leaves:

Quinoa Tabbouleh Salad

Serves: 3

Enjoy!

Sun-dried tomato hummus

I love hummus! It's a healthy wonderful dip or snack. It's full of fiber and flavor. The sun-dried tomato is my favorite.

I made the recipe before so usually don't measure the ingredients. I keep on tasting it until it is good to me.

Ingredients:   

• 1 can chickpeas, drained (reserve some liquid for later)
• 2 tbsp tahini sauce
• 3 tbsp sun-dried tomato pesto (or sun-dried tomatoes previously soaked and drained)
• 6 big garlic cloves (depending on your taste)

Directions: 

Mix all ingredients in the food processor adding some liquid from the chickpeas can until smooth. Transfer the mix into a bowl and keep the leftover refrigerated.

Serve with pita chip triangles, on top of crackers or bread.

Serves: as much as you want to share because is delicious!!!

Enjoy!  

Sun-dried tomato hummus

 

Middle Eastern feast!

I had a Middle Eastern feast today! I bought whole wheat pita bread, dolmas, and a box of falafel burgers. I made tabbouleh a typical Middle Eastern salad. It is delicious and refreshing. It goes well with falafel.Falafel is a fried ball or patty made of chickpeas usually. I am lazy to make them from scratch so I bought a box with the mix to make them. So I prepared them according to the box instructions.

Dolmas are stuffed grape leaves originally from the Ottoman Empire and surrounding regions. They could have some ground meat but I buy the vegetarian ones.

Here is my recipe for tabbouleh:

Ingredients:

•  1 cup of bulgur wheat
•  1 cup of hot water
•  1 medium tomato (approx. 1 cup) chopped
•  1/2 cup cucumber
•  1 normal red onion
•  1TB lemon juice
•  1TB olive oil 
•  1/4 cup chopped parsley
•  1/2 TB mint

Directions:

Soak the bulgur with the water. Let it stand for about 30 minutes. After that, add the rest of the ingredients. Let it stand for 30 min to one hour and serve.

I also added some marinated eggplants I bought in a jar.

Serves: 3-4

Tabbouleh

Falafel

Plate

Table

 

Arabian spinach

Arabian spinach is a good side dish. It could be served over brown rice or brown rice on the side.

Ingredients:

• 1 TB olive oil 
• 1 onion, sliced 
• 2 garlic cloves, minced (add more depending on your taste) 
• 1 tsp cumin seeds 
• 1 big bag spinach (14 oz.) 
• 1 can or box (15 oz.) organic garbanzo beans 
• pepper to taste
• 1 Tb of vegan butter

Directions:

Heat the oil and saute the onion for about 5 minutes. Add the garlic and cumin seeds for another minute. Add the spinach in batches until tender. Don't overcook it.

In the meantime, open the garbanzo can, drain, and rinse the garbanzos. Add them to the spinach and sprinkle with pepper. You can drain the liquid or serve it wet.

Mix a tablespoon of vegan butter when finished.

Serve with brown rice on the side or make a well on it.

Serves: 2

Enjoy!

Pot

Arabian spinach over rice

Arabian spinach over rice

Pot

Arabian spinach - rice on the side

Tofu kebabs with herb couscous

Having grain, protein, and vegetables, this meal is complete. You can do it in the broiler or a grill on top of the stove. It is easy and nutritious.

Ingredients:

• ½ green bell pepper
• ½ red bell pepper
• ½ yellow bell pepper
• 1 zucchini
• 1 small red onion
• 3 oz. firm tofu
• 2 cups vegetable broth
• 1 cup whole wheat couscous
• Fresh herbs
• 1 TB olive oil
  

Dressing:

• 1 TB olive oil
• 1 TB chili sauce
• 1 TB soy sauce
• 2 cloves garlic crushed
• 1 TB grated fresh ginger
  

Directions:

Preheat the broiler or heat the grill on top of the stove. 

Cut tofu in squares and place them in the grill. I prepared chimichurri sauce to marinate tofu.

Chimichurri

Marinated tofu

Grilled tofu

 Cut all the ingredients in squares. Alternate them in the skewer. When they are ready, place them in the grill with the dressing on top (or you can save the dressing until the end).
 

Kebabs

In the meantime, warm the broth in a saucepan adding the couscous. Let stand for 2-3 minutes, add the butter, and fresh herbs (I used parsley). 

Herbed couscous

Serve the couscous on a plate. When the veggies are ready, place them on top of it.

Tofu kebabs with herb couscous

Tofu kebabs with herb couscous

Serves 2

Enjoy!