Cancer support recipes for Feb 2007: These are the third batch of 3 recipes
written for the SuPPort website by our famous TV Chef Peter Vaughan.
I have chosen the following recipes for this edition of cancer support
international as they cleary show just how easy it is to cook without dairy and
also to cut down on meat. These recipes: falafels, houmous and pitta breads are
some of the most staple dishes in North Africa. They are easy to prepare,
filling and above all they are extremely economical.
- Chickpea & Tahini Falafels
- Butter Bean Houmous with fresh mint
- Home made pitta breads
Pete Vaughan
Chef/ Patron
The Healthy Life & Bistro
4/7
Little Brittox
Devizes, Wiltshire SN10 1AR
Chickpea and Tahini Falafels
These falafels are fun to make and the added advantage is that
they are not fried unlike most other commercially produced varieties. Once you
are happy with the mixture you can try adding all sorts of other ingredients
such as sunflower or pumpkin seeds!
Makes approx 18 falafels
Ingredients
225g of cooked chickpeas
100g of whole meal bread crumbs
1/2 a chopped onion
1 tbls of cold pressed sunflower oil
1 egg (beaten)
1 clove of garlic
2 tsp of medium curry paste
1/2 tsp of cumin seed, ½ tsp of fennel seed
pre heat oven to
190c 375f
Method
- a. heat a pan and add the oil and chopped onion followed by the cumin,
fennel seeds. Cook for 2-3 minutes gently and then add the curry paste and
chickpeas.
- b. Mix well and transfer all of the ingredients to a food processor. Add the
breadcrumbs and egg and blend until the mixture comes together. It should form a
soft dough. Season to taste.
- c. You can now roll the falafels into whatever size discs you like. Place on
an oiled tray and bake for 18-22 minutes or until golden brown and
firm.
Home made Butter Bean Houmous with Fresh Mint
The advantage to making your own humus is that you avoid the low grade
vegetable oil that most commercially available houmous contains. The basic
components are simply virgin olive oil, chickpeas, tahini and lemon juice. You
can add whatever else you wish. For this recipe I have added fresh mint, which I
think, makes a truly comforting dip.
Serves 4-6 portions
Ingredients
225g of cooked butter beans
3 tablespoons of cold pressed virgin olive oil
2 tablespoons of tahini (sesame paste)
1 tablespoon of freshly chopped mint
1 tablespoon of kettle hot water
2 cloves of garlic peeled and crushed
Juice of 2 lemons
Pinch of ground cumin
Sea Salt and cayenne pepper
Method
- Place the pulses into a food processor, with the tahini, lemon juice, cumin,
garlic and a pinch of salt and cayenne.
- Blend and slowly add the olive oil, hot water very slowly. Once all the
liquid is added, check the texture, if it is still too thick, as houmous should
be a little runny, then add a little more water.
- Adjust the seasoning and then finally add the chopped fresh mint.
Because of the combination of cereals and pulses 'sesame and chickpeas'
houmous is an extremely good source of complete protein for vegetarians.
Although houmous is high in calories, due to the oil content, all of the
ingredients are beneficial to the maintenance of the body.
Homemade Pitta bread
Ingredients
225g wholemeal bread flour
225g white bread flour
300ml water
1 teaspoon unrefined sugar, 1 teaspoon of salt
1 sachet of dried ready to use yeast
Flour for dusting
Cold pressed sunflower oil for brushing
Method
- 1. Combine both of the flours, salt, sugar and yeast in a mixing bowl. Add
the water and mix until you have a dough that is soft but not sticky.
- 2. Turn out the dough onto a floured surface and knead vigorously for 5
minutes. Place the dough back into a floured bowl and leave to rise for 30
minutes.
- 3. Meanwhile heat either a griddle pan or a normal grill to maximum
temperature. Knock the dough around again for a good five minutes and then roll
out with a rolling pin on a floured surface. Either cut circles out with a knife
or using a cutter. Brush each one with a little oil on both sides. Place on the
griddle pan or under the grill for 3 minutes on either side.
