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The Healthy Falafel Recipe You Have To Try

Falafel is a Middle Eastern food that originated in Egypt. Falafel is made up mostly of ground chickpeas, although traditionally it was made up of fava beans.

Falafel is most commonly served in pita bread with hummus, or on a bed on the salad with tahini sauce or as part of a mezze.

Healthy-Falafel-Recipe

Is falafel healthy?

Chickpea falafel is good for you because chickpeas are packed with vitamins and minerals. Their health benefits include being high in protein, improving digestion, aiding weight management and decreasing the risk of disease. Because it is high in protein, falafel is also a great meat replacement for vegetarians and vegans.

How to make falafel: healthy falafel recipe

You can make falafel at home with this easy-to-follow recipe.

Ingredients (serves 20 falafel balls):

  • 1 cup dried chickpeas
  • 1 ½ large onion, chopped (1 for garnish)
  • 1 tomato, chopped
  • 1 green capsicum, chopped
  • 4 cloves garlic, chopped
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons fresh cilantro, chopped
  • ½ teaspoon dried red pepper
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 1 teaspoon cumin
  • Vegetable oil
  • 4-6 teaspoon plain flour
  • Pita bread
  • Tahini sauce

Method (prepare the day before):

  1. In a large bowl, put the dried chickpeas and cover with water so that the chickpeas are submerged by at least 2 inches. Leave to soak overnight. (You can also make falafel with canned chickpeas.)
  2. The next day, blend together the chickpeas, chopped onion, parsley, cilantro, garlic, cumin, hot red pepper and salt.
  3. Add the baking powder and plain flour to the mix so it’s no longer sticky.
  4. Using your hands, make 20 round balls out of the mixture.
  5. Put the balls into the refrigerator and let cool for 3 hours.
  6. In a large wok, heat the vegetable oil and lightly fry the falafel balls for a few minutes on each side, until brown.
  7. Serve by putting the falafel into pitas, and garnish with chopped onion, tomato and tahini sauce.

Cooking falafel is so easy that anyone can do it! Try it for yourself and indulge in the traditional Middle Eastern cuisine at home!

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Tabbouleh: The Perfect Healthy Dish For Those On A Budget

Tabbouleh is a salad that originates from the Middle East, often used as a part of a mezze. It is fresh, light, incredibly healthy and inexpensive to prepare. If you’re on a budget but are looking for a dish that is both healthy and simple, Tabbouleh salad is for you.

Healthy-Dish

What is in Tabbouleh?

Tabbouleh is traditionally made up of finely chopped parsley, tomatoes, onion, mint, bulgur wheat and seasoned with salt, pepper, olive oil and lemon juice.

Instead of bulgur Tabbouleh, other variations include couscous or quinoa Tabbouleh. All variations are healthy. You may also choose to add garlic or lettuce to the parsley Tabbouleh salad.

Tabbouleh salad recipe: how to make Tabbouleh salad

Ingredients you’ll need (6 servings)

  • 1 cup chopped plum tomatoes
  • 2 chopped green onions
  • ½ cup chopped fresh parsley
  • 3 large garlic cloves, crushed
  • 2 tablespoons chopped fresh mint
  • 1 cup bulgur wheat
  • ¼ cup olive oil
  • ¼ cup fresh lemon juice
  • 1 cup boiling water

Method (45-50 minutes – can be prepared the day before):

  1. Mix the garlic in a bowl with the lemon juice and olive oil.
  2. In another bowl, put the bulgur wheat and cover with boiling water. Let the bulgur stand until the water has been absorbed (approximately 15 minutes).
  3. When the water is absorbed, add the finely chopped onion, parsley, mint and tomatoes.
  4. Add in the oil, garlic and lemon juice, and toss all together.
  5. Season with salt and pepper to taste, and let stand, chilled, until flavours have blended in (approximately 30 minutes)

To save money, you can make the Tabbouleh salad in bulk and store it in the fridge, dipping into it throughout the week.

Tabbouleh salad can be enjoyed on its own, or as a side dish to other ingredients like meat, falafel, bread or hummus.

However you choose to eat your Tabbouleh salad, you can rest assured knowing it’s an incredibly healthy option full of fresh ingredients and is incredibly tasty. Better yet, it is cheap to prepare!

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Bowing Down To The Jalapeño, The World’s Favourite Pepper

One of the things we love most about pizza is the way that it lays the base for culinary creativity in a way that few other foods can match. From different crusts to experimentation with cheeses and, of course, the mixing and matching of a near infinite number of topping combinations, there is a type of pizza for everyone.

Jalapenos are an excellent addition to any pizza – particularly for those who are a little more adventurous when it comes to flavour. Fiery and fragrant, you’ll find this exotic pepper scattered on top of our Chilli Tongue pizza for a bit of extra kick that will challenge even the most seasoned chilli lovers. Let’s learn a little more about this pungent pepper.

jalapeno

Nothing adds a burst of spiciness to a pizza quite like jalapeños do. Let’s learn a little more about this pungent little pepper.

The World’s Favourite Pepper

For those who have never had the pleasure of eating them before, jalapeños are a type of chilli pepper. Measuring an average of 2-3.5 inches in length and 1 inch wide, they are a medium-sized chilli, perfect for chopping into chunky slices to use as a garnish for any number of dishes.

Native to Mexico, jalapeños have gained a loyal following all around the world – adored for their versatile flavour profile and accessibility in terms of spiciness. Jalapeños stack up at an average of 5,000 Scoville Heat Units, which is spicy, but not insanely hot. This makes them suitable for a wide range of applications in cooking.

You will usually see green jalapeños, but you can also eat the mature red variety. Both are equally delicious. They are usually stored in vinegary brine where they loose some of their vibrant colour, but also take on a cultivated, more savoury flavour.

jalapenos

Versatile Heat

The jalapeño is arguably the most versatile chilli pepper in the world. You will find it used in a number cuisines worldwide as a central element or as a flavour enhancer. Jalapeños can be pickled and eaten whole, they can be stuffed or used to stuff, they can be roasted whole or blended into a paste or sauce.

Fresh – Sometimes jalapeños are eaten fresh. It is a crispy and fragrant pepper and is particularly delicious when sliced very thin and used as a garnish for…well, just about anything.

Pickled – Jalapeños are most commonly cut into chunky slices and pickled – known as jalapeño en escabeche. This is how you will usually buy them from the supermarket and the kind you will find on pizzas, tacos, quesadillas, salsas or salads.

Chipotle – You may have heard of chipotle before, but did you know that these kinds of peppers are actually jalapeños? In this process, the jalapeños are dried and smoked, then used as an additive for rice, beans and meat. You can even make your own smokey chipotle sauce.

Ground – Jalapeños are often sometimes into a fine power for use as a spice element in cooking. While it won’t impart a huge amount of flavour, jalapeño powder will do an excellent job of heating up a dish.

jalapenos

Health Benefits

As with many other peppers, jalapeños have a number of health benefits:

Arthritis: Capsaicin, the substance that gives peppers their heat, is a potent anti-inflammatory which helps reduce swelling and pain for those suffering from arthritis.

Cancer: Studies have also shown that capsaicin is able to kill some cancer cells, specifically prostate cancer cells.

Pain and headaches: Capsaicin is also known to block the neuropeptide known as Substance P, which is the main pain transmitter to the brain.

Vitamins: Jalapeños are a rich source of vitamin C, a potent antioxidant that helps prevent damage from free radicals, rogue molecules that can cause cell damage in your body, as well as produce white blood cells which help boost immunity. It is also rich in vitamin A which supports skin and eye health. Both vitamins can also help reduce blood pressure.

Ulcers: Peppers can kill bad bacteria in the stomach which can cause stomach ulcers.

jalapenos

Fun Facts About Jalapeños

• Despite their universal popularity, only a relatively small portion of Mexico is used for their cultivation, primarily in the Papaloapan river basin in Veracruz, Chihuahua.

• Although Mexico is the world’s biggest producers of the Capsicum annuum plant that jalapeños come from, you will also find them growing in China, Peru, Spain, and India.

• As history tells it, the ancient Aztecs were the first to use jalapeños in cooking, however, they didn’t pickle them or eat them raw, opting to dry and smoke the peppers, chipotle style.

• The are considered mild-medium on the Scoville Heat scale, coming it at anywhere between 2,500 and 10,000 units. This is nothing compared to the world’s hottest chilli – the Carolina Reaper – which weighs in at more that 1.5 million units.

• Jalapeños were the first peppers that traveled into space.

Here are Manoosh we use only the freshest, tastiest ingredients on our pizzas, including the best jalapeños we can get ours hands on.

If all this talk of chilli pizza is making you hungry drop by Manoosh or order from us online for some of the the best pizza in Sydney. We guarantee you won’t be disappointed.

If you want to read more about chillies we use here at Manoosh, check out our article on peri peri sauce.