- brown sugar
- vanilla
- eggs
- flour
- salt
- soda
Use a good brand of chickpeas (garbanzo beans, bengal gram); I use MidEast or Sadaf brands. This makes a massive difference in taste. Alternatively, soak 1cup of dried chickpeas (black or regular) in water overnight, boil for 1 hour, drain and use.
Egyptian falafel does not have cilantro or mint, and is made from fava beans (fresh or canned). A very tasty variant.
Optional: 1 tsp coriander (dried, ground) in place of cilantro
’* You can up the herbs to 2-3x as much if you like
’** Depends on your brand of chickpeas, and how salty the can is.
- large onion
- finely chopped fresh parsley *
- finely chopped fresh cilantro or mint *
- tomato
- green bell pepper
- pita bread
- chickpeas
331 calories per half sandwich, 15 grams fat (8 g saturated), 525 mg sodium, 42 mg cholesterol
- grated cheese - cheddar or your favorite
- thin slice cooked deli ham
- unsalted butter
147 calories per cup, 1 g fat (1 g saturated), 56 mg sodium, 4 mg cholesterol
- ice
- low-fat vanilla yogurt
- frozen strawberries
- pomegranate or cranberry juice
- Corn meal
- fresh lemon juice
- walnut oil
- Coarse salt and ground pepper
- bulgur wheat
- coarsely chopped walnuts
- sugar
- finely chopped fresh rosemary
- balsamic vinegar
- Coarse salt and ground pepper
per muffin 227 calories, 14 grams fat (7 g saturated), 84 mg sodium, 57 mg cholesterol
- baking powder
- reduced-fat sour cream
- egg
- maple syrup
- finely chopped walnuts
111 calories per serving, 8 grams fat (4 grams saturated), 232 mg sodium, 221 mg cholesterol
- thinly sliced scallion
- thinly sliced zucchini or asparagus
- sliced red or green pepper
- eggs
- grated reduced-fat mozzarella or cheddar
Used for Spring Lunch at NWUU (scaled up by 15x)
Works well over rice for gluten-free meal
- ground lamb
- minced garlic
- chopped walnuts or pine nuts
- ground cinnamon
- salt and pepper to taste