Here is a meat free and gluten free recipe. In New Zealand, we eat far to much meat. I think it is important to add vegetarian meals in our weekly meal plan. You will still be getting your iron and protein intake, it will just be through plant base, not meat.
I always have frozen chickpeas in the freezer that I have soaked overnight and then simmered for about 50 minutes, drained and frozen. They are ready to go - easy to make meals with and makes a nutritious and cheap.
Nutrition in Chickpea's - Gluten free and a high source of protein, fibre, Iron, vitamin B6 and Magnesium.
Falafel and Dipping Sauce Recipe
Makes about 24 small ones
800 gr cooked chick pea's
1 onion - chopped finely
5 large cloves garlic - chopped finely
4 tsp dried coriander
Small handful of fresh parsley - chopped
3 tsp cumin
Himalayan salt and pepper
1 tbsp rice flour or plain flour
Coconut oil for frying
Method
1 - Place all your Falafel ingredients into a food processor and blend until well mixed, scraping down the sides as you blend.
2 - Roll into small balls, and fry them in coconut oil until they are golden on each side.
Dipping sauce -
Tomato Chutney Recipe
This makes about 5 cups which is more than you need.
800 gr red onion - finely sliced
1.5 kg tomatoes - chopped
10 cloves garlic -chopped finely
2 tsp smoked paprika
1/2 cup honey or brown rice malt syrup
300 ml apple cider vinegar
Method
1 - Place all ingredients into a heavy base pot. With a lid on simmer for one hour.
2 - Remove lid and simmer for up to another hour or until the liquid has reduced and becomes thick. Stirring regularly.
Taste and season with Himalayan salt and pepper.
Pour into sterilised jars.
Serve your cooked Falafel's with the sauce on a platter with raw sliced vegetables or in wraps.
Quick and easy
Enjoy xx