Mediterranean Lunch Box Recipes



FALAFEL RECIPE


Servings

4


Active time

15 minutes


Ingredients

  • 1.5 cups chickpeas (or 1 tin, drained and rinsed)

  • 2 shallots, diced

  • 3 cloves garlic, smashed

  • 1 cup moringa (or fresh green herbs of choice: parsley, coriander, etc.), stems removed and roughly chopped

  • 1 tbsp cumin1 tsp lemon juice

  • 1 tbsp water

  • 1 tbsp buckwheat flour

  • ½ tsp onion powder

  • Salt and pepper, to taste


Instructions

  1. Preheat a pan in the oven to 200°C.

  2. Place chickpeas in a food processor.

  3. Blend until a rough powder forms.

  4. Add shallots, garlic, and greens.

  5. Pulse until combined and greens are finely chopped.

  6. Add remaining ingredients and process until smooth.

  7. Stop to stir the sides as needed.

  8. Using your hands, form the batter in 2 tbsp portions and shape into a small patty.

  9. Repeat until the batter is used up (about 8 patties).

  10. Remove the hot pan from the oven, drizzle with 1 tbsp olive oil.

  11. Place patties on the pan and bake for 25-30 minutes, flipping carefully halfway through.

  12. They are done once dark and golden on each side.


Nutrition Information (per 2 pieces or 100g)

170 calories, 5g fat, 24g carb, 6g fibre, 7g protein.



HUMMUS RECIPE


Servings

6


Active time

10 minutes


Ingredients

  • 1 cup chickpeas (cooked)

  • 2 cloves garlic

  • 2 tbsp tahini

  • 1 tbsp lemon juice

  • 1 tbsp olive oil

  • 1 tsp cumin

  • Salt and pepper, to taste


Instructions

  1. Place chickpeas and garlic in a food processor with 1 tbsp water.

  2. Blend until smooth and garlic is finely minced.

  3. Add tahini, lemon juice, olive oil, cumin, salt, and pepper.

  4. Process until creamy and smooth.

  5. Add olive oil, lemon juice, salt, and pepper to suit your taste preference.


Nutrition Information (per 3 tbsp, or 45g)

170 calories, 7g fat, 23g carb, 4g fibre, 8g protein.



TZATZIKI DIP RECIPE


Servings

6


Active time

5 minutes


Ingredients

  • 1 cup (230g) plain Greek yoghurt

  • ¾ medium cucumber, peeled, deseeded, and finely diced4 cloves garlic, crushed and minced

  • 1.5 tbsp olive oil

  • 1.5 tsp lemon juice

  • 1.5 tbsp chopped mint or dill

  • ½ tsp salt Pepper, to taste


Instructions

  1. Combine all ingredients in a bowl. Stir to combine.


Nutrition Information (per ¼ cup, or 70g)

75 calories, 5g fat, 3g carb, 0g fibre, 4g protein.

  • FORM Yangon Facebook
  • FORM Yangon Instagram
  • FORM Yangon LinkedIn
  • FORM Yangon YouTube

© 2020 by FORM Yangon