Mediterranean Style Dinner Plate Part 1 – Israeli Couscous with Roasted Tomato and Olives Topped with Oven Fried Falafel Patties

To download a copy of the recipe for Israeli Couscous with Roasted Tomato and Olives in cookbook-style format, click HERE.

 

To download a copy of the recipe for Oven Fried Falafel Patties in cookbook-style format, click HERE.

 

Although it’s great either by itself or as a side dish, this week’s recipe post for an Israeli couscous with roasted tomato and olives, served with oven-fried falafel patties, is Part 1 of a two-part vegetarian “Mediterranean Style Dinner Plate” concept. The remaining items on the plate will be presented as Part 2 next week.

 

The idea behind the plate is simple: I wanted to put together a unique, easy-to-make meal packed with both taste and nutrition. For all of those things, it’s hard to beat Mediterranean style ingredients. This week we’re taking Israeli couscous, with its delicious pearly texture, and topping it with falafel patties whose chickpea goodness has been made even healthier by oven-frying instead of the usual pan-frying.

 

This recipe makes four servings.

 

You’ll need the following ingredients.

• For the falafel: 1-3/4 cups (15 ounces) canned chickpeas, drained and rinsed; 1/2 cup of onion, diced; 3 garlic cloves, rough-chopped; 1 tsp fresh squeezed lemon juice; 1 tsp ground cumin; 1 tsp ground coriander; ¼ tsp red pepper flakes; 3 Tbsp dried parsley; 1 tsp salt; pinch fresh ground black pepper; ½ cup AP flour; breading station (1/2 cup AP flour, 1 egg-substitute egg, 1/2 cup plain dry bread crumbs seasoned with ¼ tsp each of salt, ground cumin, and ground coriander); cooking spray; and tahini (optional for garnish).

• For the couscous: 1 pint grape tomatoes, halved; ½ tsp salt; 2 Tbsp olive oil; 1 cup uncooked Israeli couscous; pinch of ground cinnamon; 1-1/2 to 1-3/4 cup vegetable stock; ¼ cup small green olives, quartered; 1-1/2 Tbsp dried parsley; and 1 tsp dried basil.

 

Begin pre-heating the oven to 400 degrees.

 

 

 

 

 

 

 

 

 

 

To make the falafel mixture:

 

Place the chickpeas, onion, garlic and lemon juice in a food processor.

Process until coarse.

Add the cumin, coriander, red pepper flakes, parsley, salt and pepper and process until smooth.

Transfer to a bowl. Add enough of the flour, a little at a time, to give the mixture a consistency similar to a sticky dough.

Transfer the mixture onto a work surface and cut in to eight equal pieces. Form the pieces into balls about 2” in diameter. Press the pieces slightly to flatten to about ½” thickness.

To prepare the breading station:

Place flour in a bowl or plastic bag; the egg-substitute in a bowl to the right of the flour; and place the seasoned bread crumbs in a bowl or plastic bag.

To bread the falafel, working one piece at a time:

Dredge the piece slice in the flour to coat.

Dip the piece in the egg-substitute till coated. Shake off the excess.

Place the coated piece into the bread crumb bag and toss to coat.

Place each coated piece onto a baking sheet lined with parchment or a silicon baking sheet, and let rest in the refrigerator for 15 – 20 minutes.

While the falafel pieces are in the refrigerator, start preparing the couscous.

Place the tomatoes, skin side down, on a baking sheet lined with parchment or a silicon baking pad. Season with the salt. Roast the tomatoes until well cooked, about 20 minutes.

While the tomatoes are roasting:

Begin bringing 1-1/2 cups of the vegetable stock to a boil in a small saucepan.

Heat the olive oil in a non-stick pan over medium-low heat and add the couscous and cinnamon. Heat until lightly toasted, about five minutes, stirring often.

Add the couscous to the hot vegetable stock.

Cook until the liquid is absorbed, about 8 – 10 minutes, stirring often, reducing the heat to low for the last two minutes. If necessary for the couscous to cook completely, add the remaining ¼ cup of stock.

Add the tomatoes, olives, parsley and basil, and mix to combine. Set aside till ready to serve.

When the falafel pieces are ready to bake:

Spray them with cooking spray.

Bake for about 12 - 14 minutes until lightly browned. Turn the patties over, spray again, and reverse the position of the baking tray for even baking. Bake for another 12 - 14 minutes until the falafel is cooked through and the coating is crisp.

Serve the falafel on the couscous, with an optional "shmear" of tahini spread on top.

To download a copy of the recipe for Israeli Couscous with Roasted Tomato and Olives in cookbook-style format, click HERE.

 

To download a copy of the recipe for Oven Fried Falafel Patties in cookbook-style format, click HERE.

 

Be sure to visit again next week for Part 2 of the Mediterranean Dinner Plate: Roasted Red Pepper Hummus, and Eggplant in Garlic and Honey Sauce. (Or, as they used to say in the movie serials, “To Be Continued…”) Till then, stay well, keep it about the food, and always remember to kiss the cook. ;-)