Meal Preparation #2


Hummus – Chopped Vegetables – Falafel

Every Sunday I’ll be posting my weekly prep for my food on the go posts. I won’t have to pack very much food around with me this week, so I didn’t have to do a whole lot of prep today. Hummus and falafel are great to make at the same time because they both require a food processor and a lot of the same ingredients, which makes shopping and cleaning up after a lot easier!

Hummus

  1. 1 can chickpeas (drained and rinsed – about 2 cups)
  2. 1/4 cup water
  3. 2 tbsp tahini
  4. 1 tsp canola or olive oil
  5. 2 cloves garlic (minced)
  6. big pinch of cumin
  7. juice of 1/2 a lemon
  8. 1/2 tsp salt
  9. 1-2 chopped dried chili peppers (optional – for decoration)

In a food processor, add everything but the lemon juice and salt. Pulse until nearly smooth, use a spatula to scrape down the sides as nessacary. Add the lemon juice and salt, pulse and scrape down the sides as needed until smooth. Taste and adjust the salt and lemon to your liking. Store in a sealed container, top with dried chilis, and store in the refrigerator. Good for at least a week.

I always store mine in leftover hummus container, it works great. This recipe will fit perfectly into a 225g hummus container.

Chopped Vegetables

Raw veggies go with my hummus! Chopping up some fresh vegetables at the beginning of the week doesn’t take very much time at all but it can make things a lot easier when you’re in a hurry. I’m storing mine in a large plastic container with a well fitted lid. To keep your vegetables crisp, cover them in water and refrigerate. If you’re going to be keeping your vegetables in the fridge for more than a couple of days, change the water daily.

Falafel

This is a recipe from Isa Chandra Moskowitz’s book, Appetite for Reduction. I don’t generally post recipes from books but this one happens to be on the internet already. This one differs ever so slightly from the original recipe.

  1.  1 can chickpeas (drained and rinsed – about 2 cups)
  2. 1/4 cup whole wheat bread crumbs
  3. 2 tbsp whole wheat flour
  4. 1 medium sized onion, chopped
  5. 2 cloves garlic, minced
  6. 1/2 tsp baking powder
  7. 1 tsp cumin
  8. 1 tsp coriander
  9. 1/4 tsp cayenne
  10. 1/4 cup fresh flat-leaf parsley, roughly chopped
  11. 1/2 tsp salt
  12. a big pinch of black pepper
  13. approximately 2 tsp of vegetable oil (optional – for frying)

In a food processor combine chickpeas and bread crumbs, pulse until chickpeas are chopped. Add the remaining ingredients (not the oil!) and process, scraping down the sides as needed until the mixture is well combined, and fairly smooth. Refrigerate for 30 minutes or longer.

Shape the batter into 1 1/2-inch balls and then flatten slightly.

You can cook these in a non-stick skillet without oil, or you can fry them. I like to use a non-stick skillet and cook them in just 1 tsp of oil. Heat your skillet (and oil) to medium high, add the patties (you’ll need to do a couple  of batches depending on the size of your skillet) and cook for about 3-4 minutes on each side, until browned. Keep an eye on them, they might need a little less or a little more time.

These are great warm or cold. You can throw a few of them on a salad, in a sandwich or wrap, or eat them by themselves!

I try to avoid grazing as much as I can, when I’m meal prepping it can be easy to snack the whole time. To prevent this I make sure that I’ve already eaten and I’m not hungry, and I keep either a big glass of water nearby or a cup of tea to sip on.  Today I was drinking Yogi Tea’s Cocoa Mayan Spice, it is so good with a little bit of soy milk!

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