Beetroot Falafel with a “Ragda” Curry / Zero Oil

 

 

 

 

SONY DS

 

 

When we got back from our holiday, we came back to the reality that we haven’t been eating healthy. Now ‘health’ is a very subjective word, cause what is ‘healthy’ for you may or may not be ‘healthy’ for me. A young child like my baby boy needs his daily dose of high calorie food, starch, carbs and proteins. Older people such as Mr R and I , do not need the same kind of food. So keeping that in mind, we decided to go easy over the week. We decided to reduce fried food, reduce oil and alter the type of oil we use in cooking and reduce the about of gluten we eat. That basically translates to no more fast food from the place down the road and no more pizza night! But it has also helped me dig deep within to find healthier ways to make every day food taste just as good. Trust me, some food can be made the same and you do not need ghee or cream or maida to make them taste good. So I think I will start a new tab on my blog and call it “My husband’s lunch box” and I will post all my recipes that I create for him that involve no oil or less oil and less or no sugar. Do let me know if you think that is a good idea :).

Ok now this recipe is inspired by the famous “Ragda Patties” of Mumbai. When in MumbaiΒ we have had it so many times and I just love it! But the original dish is made with an “Aloo Tikki”- a potato cutlet fried in oil and then served along with “Pav” – bread. I decided to change the recipe a little as I did not want the oil both in the patty and in the curry. Also I used beetroot instead of potato as they are healthier.

Before using it in the recipe, I boiled the beetroot in a pressure cooker ( gave it 4 whistles) and drained the water out. The water was then used to make my baby boy’s rice. Another change we made in our diet was switching to organic red rice. Red rice does take a little longer to cook, so my mum suggested to soak it over night, and yes it made a big difference. I will write up post about how and why you should try red rice! Personally I love it’s taste too!

Ok so on to the recipe.

Baked Beetroot Falafel

Ingredients :-

  1. Beetroot – 3 medium size ( cleaned, skin removed, cut into halves, boiled for 4 whistles)
  2. Corriander Β seeds – 1 tsp
  3. Garam Masala Powder – 1 tsp
  4. Chilli Powder – 1/2 tsp
  5. Parsley Leaves – 1 tbsp ( chopped)
  6. Coriander Leaves – 1 tsp ( chopped)
  7. Onions – 1/2 cup (chopped)
  8. Whole Wheat flour – 2 – 3 tbsp ( depends on how soft the beetroot is)
  9. Salt – to taste

Instructions :-

  1. Pre Heat your oven to 180 and line a baking tray with baking paper
  2. In a bowl drop the boiled beet roots and mash till nice and soft ( like play doh)
  3. Then add all the other ingredients except the Whole wheat flour
  4. Make sure to mix all the content of the bowl well to ensure the spices have mixed well and evenly along with the beets
  5. Finally sprinkle the whole wheat flour into the bowl a little at a time. The flour should help you form one big ball of the beetroot and masala
  6. Slowly roll out small bite size balls of the beetroot and place on the baking tray ( as in pic)
  7. Once your are done rolling them all out pop them into the oven and bake till nice and golden
  8. As there is no oil you will have the watch and listen. Once they begin to sizzle let them stay for another Β 5 – 10 mins and then take them out
  9. This should take between 15- 25 mins ( depends on how thick you roll out the balls)
  10. Finally let them cool off before storing in an air tight container

While the falafel is baking we can make our ” Ragda ” / White Pea Curry

Ingredients :-

  1. White Peas – 1 cup ( soaked over night)
  2. Onions – 1 cup ( chopped)
  3. Tomato – 1/2 cup (chopped_
  4. Turmeric Powder – 1/4 tsp
  5. Chilli Powder – 1 tsp
  6. Ginger Garlic Paste – 1/2 tsp
  7. Asafoetida – a pinch
  8. Salt Β – to taste

Instructions :-

  1. In a pressure cooker, add drained white peas , water, turmeric powder and 1 tsp salt
  2. Close the lid and let the peas cook for about 4 whistles. Some times it might take longer
  3. Heat a non stick pot / kadai and add onions. Saute till nice and pink. Then add ginger- garlic paste and asafoetida
  4. Once the mixture has fried and the raw smell had subsided add tomatoes and chilli powder
  5. Finally add the cooked white peas with the water and let the mixture cook for 10 mins
  6. Stir the bubbling mixture occasionally
  7. Your curry is ready

To Assemble –

Ingredients :-

  1. Onions – 1 cup chopped
  2. Tomato – 1 cup chopped
  3. Coriander Leaves – 1 cup chopped
  4. Mint Chutney – as required
  5. Sev – optional
  6. Pav – optional

Serve as in photos πŸ™‚

Enjoy !!!

Falafel – Veggie patties and health!

 

 

 

 

The reason I made Pita bread in my last post was to enjoy these lovely Falafels with Tahini! So now you know how I made the pita, let’s get on with these wonderful little veggie patties. In this recipe I deep-fried them, but you can also bake them. Some time soon I will post a recipe with the baked version. For now this is my take on Falafel and Pita pockets filled with Falafel and Tahini.

Recipe at :-Β https://acupcakeforlove.wordpress.com/2015/09/22/home-made-whole-wheat-pita-bread/

Before I get to the recipe, I would like to tell you that you can use canned chickpeas that have been boiled too. I just used dry chickpeas and soaked them over night so they are ready to be boiled the next morning.

Ingredients: –

  1. Chick peas – 1 + Β½ cup (Boiled and cooled)
  2. Garlic – 5 -6 cloves (washed and skin removed)
  3. Coriander leaves – ΒΌ cup (fresh and stem removed)
  4. Parsley – Β½ cup (fresh and stock removed)
  5. Onions – 1 (medium cut into four halves)
  6. Spring onions – 4 (finely chopped)
  7. Sesame Seeds – 1tsp
  8. Coriander Seeds – 1 tsp
  9. Cumin Seeds – 1tsp
  10. Red Chili Powder – 1 tsp
  11. Baking Soda – ΒΌ tsp
  12. Pepper –1/2 tp
  13. Salt – to taste
  14. Whole Wheat flour – 2tbsp
  15. Lemon Juice – juice from 1 lime
  16. Oil – enough to fry (depends on the size of your dish)

 

Instructions: –

  1. In the bowl of your food processor, add all ingredients from 1 to 12.
  2. On low process till the chickpeas has crumbled and the ingredients have combined well
  3. Then add whole wheat flour, salt and lemon juice
  4. Run the processor till the mixture combines well
  5. Turn off the processor and touch the mixture to see if it will hold to form a ball (I recommend that you run the processor only for a few seconds at a time, if the chickpeas is worked for too long, it becomes runny and will not hold shape)
  6. Finally when the mixture does hold shape empty into a bowl. Let the mixture rest in the fridge for a few hours ( I leave them over night)
  7. When you are ready to make the falafel, in a wok or deep dish, heat oil on a medium flame
  8. Slowly make patties with the chickpeas mixture
  9. Gently deep fry the patties making sure you do not toss them around or they might fall apart
  10. Once they are nice and golden take them out of the oil and set aside to cool down

 

Β Tahini Sauce

Ingredients: –

  1. Sesame Seeds – Β½ cup
  2. Oil – Β½ cup (I used olive oil)
  3. Salt – a pinch

 

Instructions: –

  1. Toast the sesame seeds in a heavy bottom pan. Do not wait for them to turn brown. Make sure you stir continuously to prevent them from burning
  2. Once you know they are roasted evenly, take it off the pan and let it cool
  3. After it has cooled down add oil and toasted sesame seeds in a mixer bowl and processor at high-speed till nice and pasty
  4. Then add salt to the mixture (add more if required)
  5. Process well and pour into a clean bowl ( make sure these is no moisture in the bowl, this will ensure that the tahini last longer)

To assemble the Pita Pocket

  1. Tear the pita into half ( keeping one side attached)
  2. Then add two Falafel patties to the pita pockets
  3. Fill with fresh onions, tomatoes, parsley leaves and TahiniΒ sauce
  4. Enjoy!!!