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Tag: quick dinner

  • Fried Falafel

    Serves 2/3

    You will need:

    • 250g chickpeas from a can
    • 1 medium onion, finely chopped
    • 2 garlic cloves, crushed
    • 2 tsp ground coriander
    • 2 tsp ground cumin
    • 2 tsp paprika (optional)
    • small pack flat-leaf parsley, chopped
    • 2 rounded tbsp plain/gram flour
    • 2 tbsp vegetable oil

    Cook the onion in a frying pan until soft.

    Add the garlic, ground spices and parsley to a food processor and pulse until it looks like a consistent powder.

    Add the chickpeas to the food processor and pulse further until the mixture resembles coarse crumbs.

    At this stage, the onions should be soft. Add the onions and the flour to the food processor and pulse until it is all mixed together.

    Tip the mixture out onto some greaseproof paper and roll into a long sausage about 3-4cm in diameter. Sprinkle the mixture with a bit of paprika and cumin if desired and put in the fridge to chill for at least 30 minutes.

    When ready to cook the falafel, slice the sausage into individual falafel around 2cm thick. In a large pan, heat the oil and fry the falafels on each side for 2-3 mins or until golden (you may need to do this in batches).

    Serve with flatbread and salad.

    • Lettuce
    • Sliced cucumber
    • Grated carrot
    • Sliced spring onion
    • Sliced peppers

    TIP: Paprika is not essential, but makes a nice change

    TIP: You can cook the mixture without chilling first, but it does work better when chilled.

    Original recipe: BBC Good Food

  • Baked Tofu and Green Beans

    Serves 2/3

    You will need:

    • 1 block of extra-firm tofu, drained and patted dry
    • Oil or cooking spray
    • 2 tbsps reduced-sodium soy sauce or tamari
    • 3 cloves garlic grated
    • 1 tbsp honey
    • 1 tbsp grated peeled fresh ginger
    • 1 tsp toasted sesame oil
    • 300g green beans, trimmed (a good handful of beans for each person)
    • 2 tbsps olive oil
    • 1/4 tsp red pepper flakes (optional)
    • Salt
    • Freshly ground black pepper
    • 1 medium spring onion, thinly sliced
    • 1/4 tsp sesame seeds

    Line a plate with paper towels, and place the tofu on top. Cover with more paper towels and place a heavy item on top, pressing down on the tofu. Set aside for 10 to 30 minutes. Meanwhile, arrange a rack in the middle of the oven and heat to 180°C. Lightly oil a baking sheet or coat with cooking spray. Whisk the soy sauce or tamari, garlic, honey, ginger, and sesame oil together in a large bowl; set aside.

    Cut the tofu into triangles about 1-1.5cm thick and place in a single layer on one half of the prepared baking sheet. Drizzle with the soy sauce mixture. Bake until golden-brown on the bottom, 12 to 13 minutes.

    Flip the tofu. Place the green beans in a single layer on the other half of the baking sheet. Drizzle with the olive oil and sprinkle with the red pepper flakes; season with salt and pepper.

    Return to the oven and bake until the tofu is golden-brown on the second side, 10 to 12 minutes more. Sprinkle with the spring onions and sesame seeds and serve immediately.

    TIP: Be careful to not overcook the tofu. It can go from ‘uncooked’ to ‘dry’ in a very short length of time.

    TIP: Can be served alongside egg fried rice. This will make the meal serve more people.

    Original recipe: The Kitchn