Falafel Burgers

 Ingredients

2 cans garbanzo beans (chickpeas), drained and rinsed

1 tbsp chili powder

1 tbsp coriander pdr

1 tbsp cumin pdr

4 tbsp flour

1 large handful parsley/ coriander leaves, chopped

2 cloves garlic, grated or finely chopped

2  lemons juice and zest

4 pita pockets

1 small red onion, chopped

Salt and pepper, to taste

1/2 cup tahini

1 1/2 tsp turmeric pdr

1/4 cup vegetable oil

3 tbsp water

 

Preparations

Combine the chickpeas, onion, garlic, parsley, flour, spices, and salt, and pulse until the mixture is well combined. Form the mixture into 4 large patties.

Heat the oil in a large, nonstick skillet set over medium-high heat. Cook for about 3 minutes per side.Make the tahini sauce

Whisk the tahini paste with the water, lemon juice and zest, salt, and freshly ground black pepper in a mixing bowl.

Serve the burgers in pita pockets or on a bun. 

 

 

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Tofu & Vegetable Scramble

  

Ingredients

1 ½ tsp extra-virgin olive oil

5 ounces extra-firm tofu, drained and cubed

1 cup chopped vegetables, such as zucchini, mushrooms and onions

½ tsp spice of choice, such as chili powder or cumin pdr

Pinch of  pepper pdr

⅓ cup canned chickpeas, rinsed

¼ cup  salsa

¼ cup shredded Cheddar cheese, preferably sharp (1 oz.)

1 dash Hot sauce and chopped coriander leaves to taste

Preparations

Heat oil in a large nonstick skillet over medium-high heat. Add tofu, vegetables, spice and pepper; cook, stirring often, until the vegetables are softened, 5 to 7 minutes.  

Add chickpeas and salsa and heat through, 1 to 2 minutes.  

Remove from heat, gather the scramble into one section of the pan, top with Cheddar cheese and let melt off the heat. Serve with hot sauce and cilantro, if desired.  

 

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Vegan Coconut Chickpea Curry

  

 Ingredients

2 tsp neutral oil

1 cup chopped onion

1 cup diced bell pepper

1 medium zucchini, halved and sliced

1 (15 ounce) can chickpeas, drained and rinsed

1 ½ cups coconut curry simmer sauce (see Tip)½ cup vegetable broth

4 cups baby spinach

2 cups precooked brown rice, heated according to package instructions

Instructions

Heat oil in a large skillet over medium-high heat. Add onion, pepper and zucchini; cook, stirring often, until the vegetables begin to brown, 5 to 6 minutes. 

Add chickpeas, simmer sauce and broth and bring to a simmer, stirring. Reduce heat to medium-low and simmer until the vegetables are tender, 4 to 6 minutes. Stir in spinach just before serving. Serve over rice. 

 Tip: Look for a prepared curry sauce with 400 mg sodium or less per serving. 

 

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Roasted Veggies with Halloumi & Chickpeas

 

Ingredients

6 tbsp extra-virgin olive oil

 2 tsp coriander pdr

 2 tsp dried oregano

 1½tsp smoked paprika

 ½tsp cracked black pepper 

 1(15-ounce) canno-salt-added chickpeas, rinsed and patted dry

 6ounces halloumi cheese OR paneer/ Feta cheese cubed (½-inch; about 1½cups)

1smallred onion, cut into 8wedges

 1mediumzucchini, cut into 1-inch pieces (about 2cups)

2 cups cherry tomatoes

1 small yellow bell pepper, coarsely chopped (about ½cup)

¼ tsp salt plus ⅛tsp, divided 

¾ cup whole-milk plain strained (Greek-style) yogurt

1tbsp finely chopped fresh mint, plus more for garnish

1 medium clove garlic, grated (about ½ tsp) 

 

Preparations

Preheat oven to 425°F with a rack in lower third position. Stir 6 tablespoons oil, 2 teaspoons coriander, 2 teaspoons oregano, 1½ teaspoons paprika and ½ teaspoon cracked pepper together in a small bowl. Toss dried chickpeas, cubed halloumi and onion wedges with 1½ tablespoons of the oil mixture on a large rimmed baking sheet until evenly coated; spread in an even layer. Roast until the cheese is browned and the chickpeas are starting to crisp, about 12 minutes. Stir and spread into an even layer.

Combine zucchini pieces, 2 cups tomatoes, chopped bell pepper, and 1½ tablespoons oil mixture in a medium bowl; toss to coat. Spoon evenly over the chickpea mixture on the baking sheet. Roast until the vegetables are tender, about 10 minutes. Sprinkle with ¼ teaspoon salt.

Meanwhile, stir ¾ cup yogurt, 1 tablespoon mint, the grated garlic, 1½ tablespoons oil mixture and the remaining ⅛ teaspoon salt together in a small bowl. Spread the yogurt mixture evenly over 4 plates, then top with the chickpea mixture. Drizzle with the remaining 1½ tablespoons oil mixture. Garnish with additional mint, if desired.

 

 

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Roasted Carrot Hummus

Roast the Carrots

Top Tips

Roast to Perfection – the key to deep, caramelized flavor is roasting the carrots until they’re golden and tender. Don’t rush this step! Those slightly crisp edges add so much depth to the hummus.

Smooth and Creamy – for the silkiest texture, blend the hummus for longer than you think. If it’s too thick, add a little warm water or extra olive oil until it reaches your desired consistency.

Ingredients

1can chickpeas drained and rinsed

1pound/ 400 gm carrots peeled and cut into 1-inch pieces

2garlic cloves minced

¼ cup tahini

3 tbsp extra virgin olive oil plus more for drizzling

2 tbsp lemon juice

1tsp cumin pdr

½ tsp smoked paprika

salt and freshly ground black pepper to taste

 

Preparations 

Preheat your oven to 400°F (200°C). Peel and chop 3-4 medium carrots into chunks. Toss them with 1 tablespoon olive oil, a pinch of salt, and black pepper. Spread them on a baking sheet and roast for 20-25 minutes, or until soft and slightly caramelized. 

In a food processor, combine chickpeas, roasted carrots, garlic, tahini, remaining 2 tablespoons olive oil, lemon juice, cumin, and smoked paprika. Process until smooth and creamy. Season with salt and black pepper to taste, adjusting seasoning as needed.

Transfer carrot hummus to a serving bowl. Optionally, drizzle with additional olive oil and sprinkle with smoked paprika before serving.

Serve with pita bread, vegetables, or crackers for dipping. 

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Crispy Pasta Salad with Chickpeas and Creamy Garlic Dressing

 

Ingredients

Crispy Pasta

2 cups cooked pasta, cooled and lightly dried

1 tbsp olive oil 

1 tsp garlic powder

1 tsp smoked paprika

1/2 tsp dried oregano

Kosher salt, to taste

Black pepper, to taste

Chickpea Salad with Creamy Garlic Dressing

15 ounces canned chickpeas, drained and rinsed

1 cup pickled red cabbage

 1 romaine heart, chopped

1/2 cucumber, diced

4 tbsp mayonnaise

3 tbsp Greek yogurt

2 cloves garlic, minced

1 tbsp lemon juice

1 tsp Dijon mustard

1 tbsp water

Kosher salt, to taste

Black pepper, to taste

 

Preparations

Crisp Pasta 

Preheat the air fryer to 400°F.

In a medium bowl, toss the cooked pasta with the olive oil, garlic powder, smoked paprika, dried oregano, kosher salt, and black pepper.

Add the pasta to the air fryer basket in an even layer and cook for 10–15 minutes at 400°F, shaking the basket halfway through, until golden and crisp. Let cool slightly.

Chickpea Salad with Creamy Garlic Dressing

In a small bowl, whisk together the mayonnaise, Greek yogurt, garlic, lemon juice, Dijon mustard, and water until smooth. Season with kosher salt and black pepper.

In a large bowl, combine the chickpeas, pickled red cabbage, romaine, and cucumber.

Add the dressing and toss until evenly coated.

Add the crispy pasta and toss just before serving.

 

 

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Chickpea & Quinoa Grain Bowl

  

Ingredients

1 cup cooked quinoa

⅓ cup canned chickpeas, rinsed and drained

½ cup cucumber slices

½ cup cherry tomatoes, halved

¼  avocado, diced 

3 tbsp hummus

1 tbsp finely chopped roasted red pepper

1 tbsp lemon juice

1 tbsp water, plus more if desired

1 tsp chopped fresh coriander leaves

Salt and pepper to taste 

 

Preparations

Arrange quinoa, chickpeas, cucumbers, tomatoes and avocado in a wide bowl.

Stir hummus, roasted red pepper, lemon juice and water in a bowl. Add more water to reach desired consistency for dressing. Add parsley, salt and pepper and stir to combine. Serve with the grain bowl. 

 

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Green Olive Hummus

  

 

Ingredients:

 

1 (15 ounce) can chickpeas , drained and rinsed

 

½ cup pitted green olives , plus more for garnish

 

3 tbsp mild-tasting olive oil , plus more for serving

 

¼ cup tahini

 

3 tbsp fresh lemon juice

 

1 to 3 small garlic cloves

 

1 tsp finely-grated lemon zest

 

¾ tsp za'atar seasoning

 

1 tsp crushed red pepper flakes (optional, for a spicy kick)

 

¼ tsp smoked paprika

 

¼ tsp freshly-ground black pepper

 

¼ to ½ tsp fine sea salt

 

⅓ cup ice water

 

¼ cup flat-leaf parsley leaves , very finely chopped

 

 

Preparations 

 In a food processor, combine the chickpeas, olive oil, tahini, lemon juice, garlic, lemon zest, za’atar, smoked paprika, black pepper, salt, and crushed red pepper flakes (if using). Process until a thick paste forms with no large chickpea pieces, about 30 seconds. Stop the food processor and scrape down the sides of the bowl as needed. Add the olives and process again until evenly blended, about 20 seconds. Taste the mixture and add additional salt, if needed. With the food processor running, slowly drizzle in the ice water through the feed tube. Process until the hummus turns lighter in color and takes on a fluffy, whipped texture. You may not need the full amount of water—stop when the hummus is smooth, airy, and scoopable. Transfer the hummus to a bowl and fold in the finely chopped parsley by hand until evenly distributed. Cover tightly and refrigerate for 20 to 30 minutes, then taste again and make any final adjustments to salt, lemon, or spice before serving. Spoon the hummus into a serving bowl. Swirl the top with the back of a spoon, drizzle with olive oil, and garnish with additional olives, chopped parsley, and red pepper flakes, if desired. Serve with grilled pita wedges, pita chips, crackers, or crudités.

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4-Ingredient Bean Roti

  

Ingredients

15 ounce canned chickpeas

olive oil 3 tbsp

all purpose flour 2 1/4 cups 

salt if needed 

 

Preparations

In a large food processor bowl. Add the can of chickpeas with the liquid from the can – if no added salt, oil, and salt if used.

Process on high speed, until it forms a smooth, yellowish, fine batter.

Add flour, olive oil, and salt if used. Process again on medium-high until a slightly sticky dough ball forms. The dough should be soft and moist, not overly wet or dry.

Sprinkle some flour on your work surface, lightly oil your hands to grab the dough so it doesn't stick to your fingers, and place it on a floured surface.

Sprinkle extra flour on top of the dough ball and knead a few times, adding more flour if needed(I added 1-2 tablespoons max), just to form a smooth dough. Cover with a towel and set it aside for 10 minutes to relax.

Cut the dough into 15 equal pieces, roll each piece into a ball.

Roll each ball on a floured surface, using a rolling pin, adding more flour on top as you roll to prevent the tortillas from sticking to the rolling pin. You can also use a tortilla press if you have one. Roll into a thin 3.5-inch wide (10cm).

Warm a non-stick pan on medium-high heat. Add the rolled roti, cover with a lid, and cook for 2 minutes until you see bubbles forming on top of the roti.

When bubbles appear, remove the lid, flip the roti, and cook it for another minute on the other side.

Repeat until all the rotis are cooked. Stack up the cooked rotis on a plate, cover with a piece of foil to keep them warm and soft.  

 

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Healthy Breakfast Bars - No Added Sugar

 Ingredients

 1 ½ cups mashed banana- equivalent to 3 large ripe bananas

1 can canned chickpeas - 15 ounces/ 425 gm ( 1 1/4 cups cooked chickpeas)

peanut butter 3/4 cup

vanilla essence 2 tsp

old fashioned oats 2 3/4 cups

chia seeds 2 tbsp OR 3 tbsp flax-meal

dark chocolate chips 1/2 cup

pumpkin seeds 1/2 cup

almonds  1/2 cup 

Preparations

Preheat the oven to 350°F (180°C). Line a 9-inch square pan with parchment paper, making sure some pieces of parchment paper hang on the side to easily remove the bar from the pan later. Slightly oil the pan with cooking spray. Set aside.

Open the can of chickpea, drain it over a sieve, give a quick rinse and place in a large bowl.

Use a potato masher to mash the chickpeas into tiny pieces – you can also add them in a food processor and pulse a few times to break them apart. Set aside.

Mash the ripe bananas, pack in measuring cups to get exactly 1 1/2 cups.

Place the mashed bananas in a very large mixing bowl, add crushed chickpeas, peanut butter, oats, vanilla extract, chia seeds, pumpkin seeds, chopped almonds, and chocolate chips.

Stir the ingredients very well, pressing them together to form a sticky, thick batter.

Pour on the prepared baking pan, press evenly, and sprinkle extra chocolate chips on top for extra sweetness, if desired.

Bake the oat bars for 30-40 minutes at 350°F (180°C) until dry and golden on top and set.

Let the pan cool down for 15 minutes, then lift the overhanging pieces of parchment paper to release the oats onto a cooling rack.

Let it cool down completely for 1 hour before slicing into 12 bars.

Slice and serve on a plate for breakfast with mixed berries, a dollop of your favorite yogurt, or eat plain.

 

 

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https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

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