Egyptian Falafel Feast - Taameya

Taameya (ta9-may-ya) is the Egyptian word for falafel, but Egyptian falafel is also different from the garden variety falafel that you usually get in this country. The difference is that the Egyptian variety are made with fava beans instead of chick peas(Garbanzo beans). Fave beans have a much richer flavor and are higher in protein and fiber than chick peas. If you can't find dry fava beans, you can use dry chick peas in the same quantities as this recipe. 

Falafel and fava bean sandwiches are the original fast food and are available at many corner stands throughout the Middle East. They are a delicious, economical, and extremely healthy main course choice.

This dish is an awesome vegetarian treat that will leave you completely satisfied. Serve it with Tahini Bagdoonisya dip, Baba Ghanouj,  yogurt sauce, and cut vegetables. You can also freeze the uncooked mixture for 6 months and cook it as you need it. For a lighter, healthier alternative, try my Baked Falafel Recipe. 

I would like to thank my dear Professor Lingua Franca for the original idea and instruction in cooking this dish.

Ingredients

• 2 cups fava beans, peeled if possible. You can buy this at any Middle Eastern market. If they are not available peeled, you can peel them after soaking, or keep the peel for additional fiber.
  
• 1 fresh leek, washed and sliced.
  
• 1 bunch fresh Italian parsley
  
• 1 bunch fresh cilantro
  
• 1 head of garlic
  
  
  
  
  
  
• 2 tbsp ground cumin
  
• 1 tsp ground coriander
  
• 
  
  1 tsp cayanne pepper, double the quantity for Alexandria style.
  
  
• 
  
  1 tbsp baking powder
  
  
• 2 tsp sea salt (can be omitted or reduced for health reasons, it will still taste good)
  
• 2 cups canola oil (re-usable)
  

Directions

Prep the Beans:

1. Wash the beans thoroughly in luke warm water.
   
2. Soak the beans in water for at least 2 days, changing the water about 4 times during this period. The first water changing should come when the beans form a foamy froth on the surface. Changing the water will prevent the beans' gassy effect on your GI tract.
   
3. Drain the beans when ready to make the paste.
   
   
   
   

   

Make the Paste:

1. Place the parsley, cilantro and garlic in the food processor, chop fine.
   
2. Add the green onions and leeks, chop fine.
   
3. Remove the vegetable paste from the food processor and set aside. Do not wash the food processor.
   
4. Add the beans to the food processor and chop until they reach the consistency of a thick peanut butter.
   
   
   
   
5. In a bowl, mix the vegetable paste and chopped beans.
   
6. Add the cumin, coriander, cayanne, and salt. If you are going to freeze the mixture, leave out the salt and add it when you are going to cook the falafel.
   
7. Mix the ingredients thoroughly and stir in 1/4 to 1/2 cup of water. Mix the paste thoroughly.
   
8. Sprinkle the baking powder over the paste, evenly fold into the paste.
   
9. Let stand for at least 1 hour. You can also leave it covered in the fridge over night.
   
10. 
    
    Use an ice cream scoop or a spoon to form balls out of the paste. Place on wax paper or non-stick surface.
    
    
11. 
    
    Use a fork to form the balls into a disk shape about 1/2 inch thick.
    
    
    

Fry the falafel:

1. Heat the oil over medium high heat. It should be hot enough for deep frying. Mine was about 200^oF (94^oC).
   
2. Use a spatula to put 4 patties at a time into the oil. It should immediately bubble. If it does not bubble, it is not hot enough.
   
3. Cook each set of patties for 30 seconds, until it s a rich brown. Remove with a strainer, drain the oil thoroughly and place the falafel on a paper towel to blot.
   
4. Keep repeating this process. Every few batches pass the strainer through the oil and remove the burnt solids and discard. This will keep your oil clean and prevent it from breaking down. It will also prevent any oily taste to your falafel.

I realize that it looks lengthy, but the work portion of it can be done in 45 minutes. You just need to plan ahead for the soak time for the beans and the stand time for the paste. If you freeze this mixture, you can enjoy this tasty treat anytime without too much effort, even on a week night.

River took this to Lunch in this Bento Box that he bought for Stella in Japan. It made for a delicious light lunch which was also very satisfying. Stella kept nagging him until he brought the box home.

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Copyright © 2007, 2008 Lizabetti.com, All Rights Reserved

Herb Crusted Dover Sole

This simple dish can make a Friday night seem seem special without a lot of effort. The cooking time is just a few minutes and then you will have a delicious and healthy repast.

The dinner shown takes less than 30 minutes to cook, and most of that is just to make the Red Rice, everything else takes five minutes. You can't even order take-out that fast.

Ingredients:

• 8 oz. fresh Sole, about 2 fillets
• 1 oz Fontina Cheese, shredded
• 1 tablespoon finely chopped parsley
• 1 tablespoon finely chopped cilantro
• 1 teaspoon dry oregano
• Enough fine cornmeal to cover a plate (about 1/4 cup)
• 1/2 pat of butter
• 1 tablespoon extra virgin olive oil
• 1/2 Fresh Lime
• Fresh ground pepper to taste
• Paprika to taste
• 1 tablespoon chopped garlic

Directions:

1. Mix the shredded cheese, herbs, and ground pepper. Set aside.
   
2. Salt the fish fillets, cover with garlic, sprinkle with paprika and pepper.
3. Let the fish stand at room temperature for a few minutes. You can also cover it and store in the fridge overnight, that way it can be ready to go when you cook it.
4. Pat the fillets in the cornmeal on both sides, shake off the excess. The cornmeal helps create a coating that holds the sole together as sole is somewhat fragile.
5. Melt the butter in a skillet over medium heat, stir in the olive oil and bring the mixture to a light simmer.
6. Lay the fillets in the pan, cook for two minutes, flip.
7. Apply a squeeze of lime to the top of the fillets
8. Layer the cheese/herb mixture over the fillets. Cook for 1-2 minutes more.
   
9. Serve with rice and stir fried vegetables.
   
   
   

Copyright © 2007, 2008 Lizabetti.com, All Rights Reserved

Lebna - a Smooth and Creamy Yogurt Cheese

Lebna - a Smooth and Creamy Yogurt Cheese

If you like cream cheese, but want a healthier low fat alternative, Lebna is for you. Lebna is very versatile, it can be eaten on toast with jam, or served as a dip drizzled with olive oil. The active yogurt cultures are good for your digestive tract and Lebna is a good for your bones because it is a good source of calcium. Lebna can be used in place of cream cheese or sour cream and to make all sorts of cream based dip.

Ingredients

• 1 large tub of low fat or non-fat yogurt
• 1/2 yd of cheesecloth

Instructions

1. The cheesecloth will be fold into fourths, unfold into halves.
2. Center the cheesecloth in the middle of a large mixing bowl.
3. Pour the entire container of the yogurt into the cheesecloth.
4. Gather the edges of the cheesecloth and tie it up with a rubber band.
5. The bundle will need to be hung overnight or for about 12 hours in order for the water to be drained out. I hang my over my laundry sink with the mixing bowl under the bundle to catch the liquid draining out of the yogurt.
6. Remove the cheesecloth from the yogurt cheese and place the cheese in a container. It will have the consistency of cream cheese.
7. The cheese is ready to serve or use.
   

   
   

Although you can find cheesecloth at the grocery, if you decide to make lebna on a regular basis, it is much cheaper to buy the cheesecloth by the yard. You can find it at Joann's Fabrics. I like buy about 5 yds at the time. The cheesecloth is also useful for tying the bouquet garnis, or herb seasonings to use in stews and soups.

You can also smoke the Lebna. Just leave it in the cheese cloth after preparation and hang it in your smoker for 30 minutes. It is better to use a cool smoke, using water as a heat shield in the smoker.

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Copyright © 2007, 2008 Lizabetti.com, All Rights Reserved