Look around and youll see everyone counting calories and eating less to cut down their body fat. Today facing the World Nutrition Day and Womans Day, I treat myself to an absolutely healthy breakfast filled with the goodness of chick peas, whole wheat and fresh vegetables. The best part of the recipe is that its my absolute favorite along with being a good-for-you food. Mediterranean cuisine has always been my preferred choice, so I prepared this breakfast with a high protein baked falafel rolled in a high fibre whole wheat wrap, moistened with the simple low fat humus. Try this recipe, treat yourself, start your day with a healthy and heavy breakfast, while you celebrate being a woman by giving yourself all the nutrition you need!
|For the humus|
|Chick peas||1/2 Cup (8 tbs) , boiled|
|Tahini paste||3/4 Tablespoon (Homemade tahini paste used/Ingredients to prepare given in directions)|
|Lime juice||1/2 Tablespoon|
|Garlic||2 Clove (10 gm)|
|For the falafel|
|Fresh cilantro||2 Tablespoon , chopped|
|Cumin powder||1/2 Teaspoon|
|Coriander powder||1/4 Teaspoon|
|Sesame oil||1 Teaspoon|
|Bread crumbs||1 Teaspoon|
|Lemon juice||1/2 Tablespoon|
|Baking powder||1/4 Teaspoon (Optional)|
|For the wrap|
|Whole wheat flour||1 Cup (16 tbs)|
|Water||1/2 Cup (8 tbs) (Use as required to mix a smooth batter)|
|For the assembling|
|Cabbage leaf||1 Medium|
|Cucumber||1/4 Medium , sliced|
|Tomatoes||1 Medium , sliced|
|Carrot||1 Medium , julienned|
|Eggs||4 Medium , boiled, shelled and sliced (1 egg per serving)|
|Pickled radish||1 Tablespoon|
|Whole wheat bread||8 , slices (Optional)|
To prepare the tahini paste (If not available):
1. Soak a teaspoon of sesame seeds in water for about 15 minutes.
2. Drain the sesame seeds and blend it with a teaspoon of lime juice, ½ a teaspoon of water, a teaspoon of garlic paste, 2 teaspoons of finely chopped coriander leaves and salt to taste.
To prepare the humus:
3. In a mini food processor/blender, add the boiled chick peas, tahini paste, lime juice, garlic cloves and salt to taste. When you get a smooth paste, remove into a bowl.
To prepare the batter for the wrap:
4. Take a bowl with the whole wheat flour in it. Gradually add water mixing continuously with a spoon till a smooth batter is made. Do not add too much water, as the consistency of the batter has to be slightly thick.
5. Add salt to taste. Mix well and set aside.
6. Take a baking tray and line it with wax paper/butter paper and set aside.
7. Preheat the oven to 400 F.
To prepare the falafel:
8. In a mini food processor / blender, add the chick peas, onions, cilantro, cumin powder, coriander powder, baking powder (optional), sesame oil, garlic cloves and lime juice. Process until coarsely pureed. Remove into a large bowl.
9. Stir in the breadcrumbs till well blended. Using your palms form large round patties and lay them on the wax paper/butter paper in the prepared baking tray. Bake in the preheated oven for 25 minutes, turning the sides over after 15 minutes.
10. Once done take out from the oven and set aside.
To prepare the wrap:
11. While the falafel bakes, take a pan and heat it. When warm, ladle a portion of the prepared batter and pour it on the pan spreading it to form a thin round crepe. Flip sides to cook well.
12. Into a serving plate, lay the whole wheat wrap. Spread a good portion of the humus followed by the baked falafel.
13. Place the vegetables over the falafel, starting with the cabbage leaf, then the sliced tomatoes, cucumber, carrots, eggs, olives and the pickled radish pieces and roll the wrap.
14. Serve the falafel wrap with fresh or steamed vegetables and a glass of a fresh fruit juice of your choice.
The humus can also be served as a dip with a choice of fresh vegetables.
Though typically humus is made with chick peas, it can also be made with soybeans, black-eyed peas or any other healthy legumes.
As an alternate option the falafel with the humus spread and the choice of fresh vegetables can also be served as a sandwich between 2 slices of whole wheat toasted bread, spread with the humus.
The falafel sandwich/wrap is usually dry to eat, so you can always moisten the texture of your meal by adding fresh vegetables like tomatoes, cucumber and pickled radish or any other vegetable of your choice.
Calories 374Calories from Fat 97
% Daily Value*
Total Fat 11 g16.9%
Saturated Fat 2 g10%
Trans Fat 0 g
Sodium 402 mg16.75%
Total Carbohydrates 54 g18%
Dietary Fiber 10 g40%
Sugars 6 g
Protein 18 g36%
Vitamin A % Vitamin C %
Calcium % Iron %
Calories 1496Calories from Fat 388
% Daily Value*
Total Fat 44 g67.6%
Saturated Fat 8 g40%
Trans Fat 0 g
Sodium 1608 mg67%
Total Carbohydrates 216 g72%
Dietary Fiber 40 g160%
Sugars 24 g
Protein 72 g144%
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%
*Based on a 2000 Calorie diet