Vegetarian in Paradise Vegetarians in Paradise is a Los Angeles vegetarian web magazine. It is run by Zel and Reuben Allen. Their mission is to "offer our friends in the vegetarian community a nesting place to roost awhile and share information about a lifestyle that may keep us flying around a few years longer than our non-vegetarian friends.".

Reprinted with permission from Zel Allen.

Zel Allen is also the author of the cookbook The Nut Gourmet. Sample recipes from this cookbook can be found in the recipe sources.

Homemade Falafel

Magazine: June 1999

Here is an original adaptation of a well-traveled Middle Eastern dish. Falafel is traditionally deep fried, but in this recipe we present a low-fat baked version. Falafel makes a tasty lunch treat served with a variety of cooked, marinated salads or an excellent filling in a pita sandwich. The familiar accompaniment of Tahini Sauce can be found in the recipe section under Sauces, Dips and Gravies.

Ingredients

• 1 C. (240 ml) medium grade bulghur wheat*
• 1 C. (240 ml) cooked garbanzo beans, well drained
• 3 slices whole wheat bread, soaked in water and squeezed dry
• 3 cloves garlic, crushed
• 3 T. fresh parsley, minced
• 1 t. baking powder
• 1 1/2 t. ground cumin
• 1/2 t. ground coriander
• 1/2 t. paprika
• 1/4 t. cayenne pepper
• 1 1/4 t. salt
• Freshly ground black pepper

*Bulghur wheat is available in natural food stores and Middle Eastern grocery stores.

Directions

1. Soak bulghur in warm water to cover by 1 1/2" (3.5 cm) for 1 hour. Drain off excess water.
2. Preheat oven to 400 F. (Gas Mark 6). Put all ingredients into a food processor including the soaked bulghur wheat. Process until everything is well combined. If mixture seems too dry and will not process well, add 1 to 3 T. water. Adjust seasonings to taste.
3. Lightly oil 2 baking sheets with canola oil. Drop falafel mixture from a teaspoon onto baking sheets. Flatten slightly with a fork for more even baking.
4. Bake 10 minutes. Turn the falafel over with a spatula and bake for 10 to 12 minutes longer. Makes 45 to 50 small falafel cakes.

Note

For a pita sandwich, use 1 whole wheat pita per person. Slice open one edge and fill with falafel, chopped tomatoes, chopped cucumbers, shredded lettuce, and Tahini Falafel Sauce. Additional fillings can include roasted vegetables, marinated mushrooms, and marinated artichoke hearts.