COMPLETE PROTEIN MEAL
(Geeky Science Bit Below)
WoW this is one of those lip smacking can't stop eating please don't look at me dinners, I have a great love for chic peas and hummus, so I thought what better than to marry up a chic pea hummus falafal and this does not disappoint. The fresh garlicky chic pea hummus is really well balanced with the freshness from the peas and broccoli then the zesty lime lightens the falafal, stuffed in to un leven old fashioned spelt flat breads with fresh salad and finished off with a drizzle of lime yogurt once you start you are not going to wanna stop...
Falafal Ingredients
(serves 4-6)
200g broccoli
200g peas
240g chic peas (1 tin)
3 cloves garlic
1/2 onion rough chopped
1/2 juice of a lime
1 tbsp tahini
1 carrot grated
Sea salt
Black pepper
1 tsp ground cumin
1/2 tsp paprika
1 red chilli
30g flax seeds
20g chia seeds
Prep time: 10 minutes / Proving time: 1 hour plus
(makes 6-8)
500g spelt wholemeal flour
10g sea salt
50g olive oil
320g water
Salad Stuffing Ingredients
Bunch of spinach
Bunch of watercress
Bunch of kale
6 spring onions julienned
1 carrot julienned
4 large tomatoes sliced
1 lime zest and juice
2 red chillies finely chopped
First make the dough, place all the ingredients in a large bowl and bring together I do use my kitchen aid with a dough hook but by hand is great too, knead for seven minutes and then dust with a little spelt flour, cover with a tea towel and leave to rest in a warm place to prove.
When ready to use, turn the dough out on to a floured work surface and cut in to eight portions and roll in to balls, roll out the dough in to a rough circle shape and as thin as you can. To cook heat a non stick pan hot hot hot and place in your bread, cook on each side for around a minute or so, wrap in a tea towel to keep warm until needed.
To make the Falafal
Place all the ingredients except the carrot, flax and chia seeds in a food processor and blitz to a smooth consistency. tip out in to a bowl and add the carrot, flax and chia seed mix together and form in to small golf ball size balls, place on a greased baking tray and bake in a pre heated oven 180 C / 400 F for 25 minutes, turning half way through. That is it your almost ready to serve.
While the falafal balls are baking, prepare all the wonderful gorgeous ingredients that you can stuff you flat breads with, these can be anything, but I love fresh cabbage, kale, spinach, watercress, tomatoes, spring onions, julienned carrots and chilli, then to finish off with a drizzle of yogurt infused with lime juice and zest, glorious... Serve family style so every one can jostle and have fun stuffing their own flat breads to their own style and taste, I just love family dinners.
Geeky Science Bit...
ESSENTIAL AMINO ACIDS AND COMPLETE PROTEIN
Chic peas are not a complete protein (all 9 essential amino acids) on their own but they are high in lysine, which wheat (flat bread) is deficient in therefore eating the pair together will give you the nine essential amino acids in a complete protein meal, you do not have to eat complete protein meals in order to obtain the nine essential amino acids that our body cannot synthesise in one meal you can eat in complete proteins individually throughout the day and marry up good pairs that make complete proteins overall by the end of your day.
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