Meal Prep: Spicy Falafel

Happy Monday! Wowza it is HUMID outside! Despite chopping half a foot of hair off over the weekend I still have an afro this morning. I hardly ever use hairspray, but even hairspray is no match for today. I shall just rock the fro today, but at least I have a good lunch packed...

Falafel was one of those things I kept seeing on instagram. All of my vegetarian and vegan friends raved about it while I stood off to the side thinking what is it? In case you don't know what falafel is a common dish in the Middle East. People eat it in place of meat, and one of my friends who traveled to the Middle East recently told me it's often found in pitas as street food. 

Basically falafel is delicious and you should try it! My mom was skeptical about it too, but she tried it and really liked it. It does have a different texture and a bit of a kick to it. I know it's made with chickpeas- I am not a fan of chickpeas, but once it's done you would never know it's made with chickpeas. Give it a try I think you will be pleasantly surprised at falafel's delightful taste!

Spicy Falafel

• 15 oz. no salt added chickpeas, rinsed and drained
• 1/4 cup almond flour (gluten free oat and coconut flour also work)
• 1.5 teaspoons cumin
• 1.5 cups fresh chopped parsley (about 1 bundle)
• 2 teaspoons minced garlic
• 2 Tablespoons freshly squeezed lemon juice
• ground black pepper to taste

In a food processor combine cumin, garlic, parsley, lemon juice, and pepper until smooth.

Add rinsed and drained chickpeas to food processor. Process just long enough to mix everything together. You want the dough to be chunky to maintain texture. 

Scoop the dough out of the food processor and into a mixing bowl. 

Add almond flour (or flour of choice) to mixing bowl. Mix the four and dough until the dough is dry enough to be handled using your hands. Add in more flour as needed.

Preheat the oven to 375F degrees. Line a baking sheet with tin foil and spray with nonstick cook spray or with coconut oil.

Using your hands take small sections of dough and roll them into a ball and then flatten them out on the baking sheet to form patties. Repeat until dough is gone. I formed 7 medium patties out of the dough.

Bake the patties for 20 minutes at 375F degrees. Flip the patties and return to the oven for an additional 15-20 minutes. The longer you bake the patties the firmer and crispier they will get. 

Remove falafel from oven and allow to cool before removing from pan. 

Serve as a burger, in a salad, or in a lettuce wrap. Falafel is delicious no matter how you have it! 

Keep leftovers in an airtight container in the fridge for up to a week or freeze for later.

Nutrition (based on 7 falafel patties):

MACROS: 13C/3F/5P

Nutrition Facts
Servings 7.0
Amount Per Serving
calories 92
% Daily Value *
Total Fat 3 g	4 %
Saturated Fat 0 g	1 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 26 mg	1 %
Potassium 203 mg	6 %
Total Carbohydrate 13 g	4 %
Dietary Fiber 3 g	14 %
Sugars 1 g
Protein 5 g	9 %
Vitamin A	29 %
Vitamin C	46 %
Calcium	6 %
Iron	12 %

Sunday Seven #4

Seven of my favorite things from this past week: 

1. My beautiful friends and family <3 Friday was Lupus Awareness Day and so many friends and family members texted me and posted pictures of themselves wearing purple to raise awareness! I didn't want to make this post a mile long so I picked a few pictures, but major THANK YOU to everyone who wore purple on Friday! Special shoutout to Sam, Amanda, and their mom, my lupus sister Lindsay, my cousins Danielle, Kimmie and her adorable daughter Brie! 

2. LENTIL MEATBALLS!! I ate these babies for Dinner every night this past week and I don't regret a thing. SO GOOD. Seriously go make them!

3. Cookies 'N Cream Protein Shake, like I needed any more reasons to adore Sam, but this protein shake just adds to the list! Sadly the Oreo's cookie and cream jell-o is not gluten free, but I think a few tweaks could make it gluten free. For one I know I am definitely stealing Sam's and Margot's idea for almond milk ice cubes to thicken up protein shakes and smoothies!

4. Katie Fit Script. I know I've spoken my love of Katie Ringely before but seriously I really love Relentless Resolution. The program kicks your butt and there is such a supportive group of women that it's amazing! Plus Sam is part of the group which is totally an added bonus! 

5. Spicy falafel! I have been expanding my food knowledge and experimenting with different spices. I made a batch of falafel, which I was surprised that I liked because I don't like chickpeas, but they were really good! I liked eating them like a burger- it's way healthier though! I will get the recipe up this week.

6. The LORD says, "I will guide you along the best pathway for your life. I will advise you and watch over you." Psalm 32:8. Working at my current internship I have learned a lot about myself and I have learned that I hate news. I hate how depressing it is or how the good stories often go unnoticed. I have been ignoring the voice that has been leading me away from news for a long time because I was scared, but I can't ignore it anymore. I don't know where I will end up or what I will be doing but I have to trust that the LORD has a plan. This verse helps bring peace to my soul because I can't plan my future. 

7. This really should not come as a surprise but açai bowls!! It has been so hot and muggy recently that nothing has been more refreshing than a açai bowl. I like to used freeze dried açai powder which I blend with 1/2 frozen banana, 3/4 cup frozen mixed berries, and 3/4 cup unsweetened vanilla almond milk. I topped it with banana slices, strawberries, raspberries, blueberries, and 1 tablespoon of unsweetened shredded coconut. It reminded me of being on the beach in Hawaii! 


Have a great Sunday! What are some of your favorites from this past week?

Lentil Meatballs (Vegan, Vegetarian, Dairy Free, Gluten Free)

Happy Saturday! It's kind of a gloomy Saturday here, but gloomy days are perfect for snuggling up with a good book, napping, and of course baking! You really didn't expect my answer to be anything different did you? 

I am still going strong with not eating meat (except for fish). One of my vegetarian friends said I was a cross between a pesceterian and a lacto-ovo vegetarian. I simply shrugged. Don't get me wrong I LOVE animals, but I started this journey because I hated how meat made me feel. Fish is the only meat that doesn't feel like a brick in my stomach. I have felt so much better without it and I've loved discovering plant-based sources of protein.

Lentils have become a favorite of mine recently because they taste so good, plus they are packed with nutrients. These delicious lentil "meatballs" are definitely one of my favorite things I have made- even my meat loving friends liked them! They are loaded with protein, low in fat, low carb, low cal, and only contain 1 gram of sugar- and it's natural sugar, no artificial sugar. Next time you feel like having a spaghetti night make it a meat free spaghetti night! 

Lentil Meatballs

• 2 cups ready to eat lentils
• 1/2 cup room temperature water
• 2 Tablespoons gluten free oat flour (any type of gluten free or regular flour works)
• 1/2 cup gluten free nutritional yeast (gluten free active dry yeast also works)
• 1/2 cup ground flaxseed
• 1 cup diced sweet onion
• 1 teaspoon dried basil
• 1 teaspoon Italian seasoning
• 2 teaspoons minced garlic
• ground black pepper to taste

In a food processor combine 1 cup lentils, 1/2 cup diced sweet onion, 1/2 cup gluten free yeast, and 1/2 cup ground flaxseed.

Process until a paste forms.

In a mixing bowl combine remaining 1 cup lentils, remaining 1/2 cup diced onion, 2 Tablespoons oat flour (or flour of choice), dried basil, Italian seasoning, minced garlic, and ground black pepper. 

Add mixing bowl ingredients into the food processor. 

Process all ingredients only long enough to combine. You want to distribute the remaining lentils, onion, and spices throughout. This will help absorb some of the moisture too. You still want the "dough" to be chunky.

When everything is combine you can cook the meatballs one of two ways. You can bake them in the oven or you can cook them in a skillet.

If you cook the meatballs in a skillet spray a skillet with nonstick cook spray or coconut oil. Heat to medium. 

Scoop 1 tablespoons of the lentil mixture into the pan. Cook until browned on all sides. Repeat with remaining mixture.

If you bake them line a baking sheet with tinfoil and then spray with nonstick cook spray or coconut oil. 

Preheat the oven to 400F degrees. 

While the oven is preheating scoop 1 tablespoon of lentil mixture onto the baking sheet. 

Bake at 400F degrees for 8-10 minutes, or until browned throughout. Cook time will vary depending on your oven. 

Allow the meatballs to cool slightly before removing from baking sheet. If you remove them too soon they will break apart and crumble. 

I served the lentil meatballs over zucchini noodles as a vegan spaghetti, but they are great in salads and can be used countless ways! It's a great dish to make for Meat Free Monday or your vegetarian/vegan friends!

I think I am going to try to recreate the quinoa veggie burgers I made as lentil veggie burgers. 

*Regardless of how you cook the lentil meatballs, when you use 1 tablespoon of "dough" you will get 32 lentil meatballs.

*NOTE- this "dough" is very wet and sticky. You will definitely want to use a tablespoon and a regular spoon to form the meatballs. It will make your life much easier and will save you from having to clean up a mess (trust me)!

Nutrition (per meatball), makes 8 servings of 4 meatballs:
MACROS (per meatball): 6C/2F/3P

Nutrition Facts
Servings 32.0
Amount Per Serving
calories 54
% Daily Value *
Total Fat 2 g	4 %
Saturated Fat 0 g	1 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 33 mg	1 %
Potassium 103 mg	3 %
Total Carbohydrate 6 g	2 %
Dietary Fiber 3 g	13 %
Sugars 1 g
Protein 3 g	7 %
Vitamin A	0 %
Vitamin C	1 %
Calcium	2 %
Iron	7 %