ESCAPE FROM TUNA SALAD

A collection of recipes, put together by an author with a tiny kitchen and a busy life.

Everything you'll find here is fast, fresh and healthy.
Baked Spinach Falafel with Tzatziki Ever since I have been focusing on healthy eating, boyfriend has been suggesting that I have a go at a baked falafel. He’s an ex vegetarian, so an expert in the legume department. I have been ignoring his suggestion for weeks, but last weekend I finally had a crack at these, and they are FANTASTIC. They were really easy to make, too! I’m making a batch last me for a week as work lunches, and so far they’re keeping really well.  The original recipe comes from Vegan Yack Attack via Tastespotting and includes a nut based vegan tzatziki, but I chose to go the more conventional dairy route. Falafel Ingredients 3 cups cooked chickpeas 2 cups baby spinach, loosely packed 1 cup white onion, diced 2 cloves garlic 3 tbsp. fresh parsley, finely chopped 2 tbsp. olive oil 1 tbsp. lemon juice 2 tsp. ground cumin 1 tsp. ground coriander 1/4 tsp. paprika 1/4 tsp. black pepper 1/2 tsp. sea salt 1/2 cup rolled oats Method Preheat your oven to 180°C.  Place all the ingredients except for the rolled oats into a food processor. Pulse the mixture until it is in between a chunky consistency and a paste (much like very coarse sand). Season the mixture with salt and pepper to taste. Warning here: you don’t want it to be too fine, resist the urge to over-wazz your mix. Fold the rolled oats into the mixture until it is evenly combined. Prep a baking tray with a layer of baking paper greased with a really fine coat of olive oil. Form 2 tbsp.-sized spheres onto the baking paper, a few centimetres apart. Pat them down so that they are about 2-3cm thick, so they bake more evenly. Bake for 15-20 minutes, then very carefully turn them over and bake for an additional 10-15 minutes. The top and bottom should have a little brown on them. Take them out of the oven and allow them to cool for 10 minutes before you serve them. Tzatziki This one is very much to taste. I made two days worth to take to work. Fatten out the ingredients as required. Ingredients Natural yoghurt Cucumber Garlic Method Stick your yoghurt in a container Finely dice your garlic and cucumber ( i used about a clove of garlic and half a cucumber for half a cup of yoghurt) and stir through the yoghurt Let it sit in the fridge for at least half an hour before servin, to let the garlic flavours smoosh through the yoghurt Wraps Ingredients Wholemeal wraps - whatever looks good at the supermarket Baby spinach Tomatoes Spanish onion Your falafel and tzatziki Whatever else in the way of salad ingredients you’ve got hanging around Method If you’re making your wraps the next day, stick the in the microwave for a minute to warm them up Lay our your wrap, assemble like a sandwich, salad first, then falafel, then top with tzatziki Enjoy!

Baked Spinach Falafel with Tzatziki

Ever since I have been focusing on healthy eating, boyfriend has been suggesting that I have a go at a baked falafel. He’s an ex vegetarian, so an expert in the legume department. I have been ignoring his suggestion for weeks, but last weekend I finally had a crack at these, and they are FANTASTIC. They were really easy to make, too!

I’m making a batch last me for a week as work lunches, and so far they’re keeping really well. 

The original recipe comes from Vegan Yack Attack via Tastespotting and includes a nut based vegan tzatziki, but I chose to go the more conventional dairy route.


Falafel

Ingredients

  • 3 cups cooked chickpeas
  • 2 cups baby spinach, loosely packed
  • 1 cup white onion, diced
  • 2 cloves garlic
  • 3 tbsp. fresh parsley, finely chopped
  • 2 tbsp. olive oil
  • 1 tbsp. lemon juice
  • 2 tsp. ground cumin
  • 1 tsp. ground coriander
  • 1/4 tsp. paprika
  • 1/4 tsp. black pepper
  • 1/2 tsp. sea salt
  • 1/2 cup rolled oats

Method

  1. Preheat your oven to 180°C. 
  2. Place all the ingredients except for the rolled oats into a food processor. Pulse the mixture until it is in between a chunky consistency and a paste (much like very coarse sand). Season the mixture with salt and pepper to taste. Warning here: you don’t want it to be too fine, resist the urge to over-wazz your mix.
  3. Fold the rolled oats into the mixture until it is evenly combined.
  4. Prep a baking tray with a layer of baking paper greased with a really fine coat of olive oil.
  5. Form 2 tbsp.-sized spheres onto the baking paper, a few centimetres apart. Pat them down so that they are about 2-3cm thick, so they bake more evenly.
  6. Bake for 15-20 minutes, then very carefully turn them over and bake for an additional 10-15 minutes. The top and bottom should have a little brown on them.
  7. Take them out of the oven and allow them to cool for 10 minutes before you serve them.


Tzatziki

This one is very much to taste. I made two days worth to take to work. Fatten out the ingredients as required.

Ingredients

  • Natural yoghurt
  • Cucumber
  • Garlic

Method

  1. Stick your yoghurt in a container
  2. Finely dice your garlic and cucumber ( i used about a clove of garlic and half a cucumber for half a cup of yoghurt) and stir through the yoghurt
  3. Let it sit in the fridge for at least half an hour before servin, to let the garlic flavours smoosh through the yoghurt


Wraps

Ingredients

  • Wholemeal wraps - whatever looks good at the supermarket
  • Baby spinach
  • Tomatoes
  • Spanish onion
  • Your falafel and tzatziki
  • Whatever else in the way of salad ingredients you’ve got hanging around

Method

  1. If you’re making your wraps the next day, stick the in the microwave for a minute to warm them up
  2. Lay our your wrap, assemble like a sandwich, salad first, then falafel, then top with tzatziki
  3. Enjoy!
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