Quinoa falafels (oven baked) – Falafels au quinoa (cuits au four)

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En français, c’est plus bas!

What is the most common excuse for not eating more whole grains?
Long cooking time? or no idea on how to prepare them in an appetizing, exciting way?
Does this sound familiar to you?
If yes, I have some good news:

First good tip is that you could cook a big batch that will last you several days.

Boring?

No, if you give it a try with quinoa, for example, it will never be boring.

Ok, technically quinoa is not a cereal but seeds… but who cares?  It cooks fast, is really versatile and is packed with amazing nutriments.

Quinoa is not only gluten-free, it is very rich in protein (15% of its weight) and iron (1.85 mg for 20g of quinoa). There are many other minerals (manganese, magnesium, lysine, vitamine B2 among others) and amino acids (source: here and: here).

The organic quinoa I buy needs only 15 minutes of cooking, that is just a little longer than most kind of white refined rice, but so much better, nutritionally speaking.

For example on day one you could have it plain, with a drizzle of oil, some herbs and a chopped fried onion; then you could bake these yummy falafels and on the third day try one of my quinoa salads (here, here and here) along with some quinoa crackers? biscuits? or maybe you have a sweet tooth and would prefer these quinoa brownies as baked by my friend Hiba (the recipe can be found on her blog: Healthwise: http://www.healthwise.ch/brownies-reinvented/)? One of Baby Artichoke’s favourite quinoa recipe is a steamed quinoa bread that will be an upcoming post.

Only make sure you rinse it thoroughly before cooking, because it can be dusty.

Below are two ways of preparing falafels with quinoa. The basic recipe – one cup of cooked quinoa, one cup of cooked pulse, 1 chopped onion, some herbs and spices – can be re-invented in many ways. I sometimes add one grated carrot, parsley and  sesame seeds, or keep it simple, with only the parmeggiano cheese and some pepper.

Yellow Quinoa Falafels

ingredients for about 8 falafels (size of a big walnut)

1 cup of cooked quinoa
1 cup of cooked chickpeas
1 large onion, finely chopped
2 cloves garlic, crushed
1 tablespoon of finely chopped coriander leaves
1/2 teaspoon curry madras Powder
1/4 teaspoon turmeric powder
salt and pepper to taste

Red Quinoa Falafels

recipe inspired from here
ingredients for about 8 falafels (size of a big walnut)

1 cup of cooked quinoa
1 cup of cooked red kidney beans
1 large onion, finely chopped
2 cloves garlic, crushed
2 tablespoons tomato sauce
1/2 teaspoon Italian herbs mix or oregano
4-5 basil leaves, finely chopped
2 tablespoons of grated parmeggiano cheese
salt and pepper to taste

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Method (quick preparation time):
Preheat oven to 180°C.
Mash the chickpeas or red kidney beans with a fork until the consistency of a coarse paste.
Add the quinoa and remaining ingredients.
Mix with your hands and shape into walnut size balls.
Line a baking tray with parchment paper.
Place the fallafels on the tray, leaving some space between them.
Bake in the middle of the oven for 30 minutes.
Excellent served in pita bread, with some lettuce and garlic sauce or hummus, or with the four of them!

WHBI am sending this recipe to Terry from the blog Crumpet and Co, who is hosting this week 419th Weekend Herb Blogging (WHB).

WHB is an event created in 2005 by Kalyn of Kalyn’s Kitchen.

Since November 2008  WHB has been managed by Haalo of Cook(almost)Anything At Least Once .

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Falafels au quinoa

Quelle est l’excuse la plus courante pour ne pas manger plus de céréales complètes ?

Un temps de cuisson trop long ? ou est-ce plutôt par manque d’idées sur comment les préparer de manière goûteuse et appétissante ?

Est-ce que ça vous parle ?

Si oui, j’ai de bonnes nouvelles:

D’abord, une petite suggestion: faire cuire une grande quantité qui durera plusieurs jours.

Ennuyeux?

Non, si la préparation, cuisson et forme changent, ça sera toujours un plaisir de se resservir!

Essayons avec le quinoa.

C’est vrai que techniquement,  le quinoa n’est pas une céréale, mais plutôt une graine. Cela dit, il se prête à  plein de préparations différentes, cuit très rapidement , et surtout, il contient tellement des nutriments qu’on aurait tort de ne pas l’adopter au plus vite.

Le quinoa ne contient pas de gluten, il est très riche en protéines ( 15 % de son poids ) et de fer (1,85 mg pour 20 g de quinoa ). Il contient  de nombreux autres minéraux (manganèse, magnésium, vitamine B2 et  lysine, entre autres ) et d’acides aminés (info trouvée : ici et ici).

Le quinoa biologique j’achète cuit  en 15 minutes seulement, ce qui est juste un peu plus longtemps que le riz blanc raffiné, mais tellement mieux sur le plan nutritionnel !

Par exemple, le premier jour, vous pourriez le servir en accompagnement, tout simple, avec un filet d’ huile, mélangé à quelques herbe ou (et) des raisins secs et un oignon frit haché. Ensuite, vous pourriez préparer ces délicieux falafels et le troisième jour, vous pourriez  essayer une de mes salades de quinoa (ici , ici ou ici) avec quelques crackers au quinoa ? ou peut-être que vous auriez plutôt envie de préparer quelque chose de sucré, en préparant ces brownies au quinoa comme ceux de mon amie Hiba  (recette ici) ?  La recette préférée de Bébé Artichoke est un pain au quinoa cuit à la vapeur, qui sera le sujet d’un prochain article.

Je vous conseille toutefois  de toujours bien rincer le quinoa avant la cuisson, car il y a souvent de la poussière.

Voici deux façons de préparer des falafels avec du quinoa. La recette de base – une tasse de quinoa cuit, une tasse de légumineuses cuites, 1 oignon haché, des herbes et des épices – peut être re-inventée de nombreuses façons … J’ajoute parfois une carotte râpée, du persil et des graines de sésame, ou je les prépare le simplement possible, avec seulement du parmesan et un peu de poivre.

les falafels rouges
ingrédients pour environ 8 falafels (de la taille d’une grosse noix )

1 tasse de quinoa cuit
1 tasse de haricots rouges cuits
1 gros oignon, haché finement
2 gousses d’ail, pressées
2 cuillères à soupe de sauce tomate
1/2 cuillère à café de mélange d’herbes italiennes  ou d’origan
4-5 feuilles de basilic frais,  finement ciselées
2 cuillères à soupe de parmesan râpé
sel et poivre

les falafels jaunes
ingrédients pour environ 8 falafels (de la taille d’une grosse noix )

1 tasse de quinoa cuit
1 tasse de pois chiches cuits
1 gros oignon, haché finement
2 gousses d’ail pressées
1 cuillère à soupe de feuilles de coriandre finement ciselées
1/2 cuillère à café de curry Madras en poudre
1/4 cuillère à café de curcuma en poudre
sel et poivre

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Préparation (super rapide!):
Préchauffer le four à 180 ° C.
Écraser les pois chiches ou les haricots rouges avec une fourchette jusqu’à obtenir la consistance d’une purée épaisse .
Ajouter le quinoa et le reste des ingrédients.
Mélanger avec les mains et façonner des boules de la taille de noix .
Recouvrir une plaque à pâtisserie de papier sulfurisé .
Déposer les falafels sur la plaque, en laissant un peu d’espace entre eux .
Enfourner au milieu du four pendant 30 minutes .
Vous pouvez les manger dans du pain pita avec de la salade, de la sauce à l’ail ou du houmous, ou ces quatre ensemble!

Lentil and walnut nut roast – “Pâté” de lentilles et noix

It has been a long time… 10 months without blogging… but it has been 10 amazing months, because you see, I have an adorable help in my kitchen… In Spanish, to give birth is said dar la luz, litterally “give … Continue reading

Vegetarian Biryani with spicy paneer

(la traduction en français arrive sous peu…)
My quest for the perfect biryani recipe has started a few years ago. After tasting the best biryani ever in a restaurant in Dubai, I wanted to be able to eat in my own home the delicate and delicious taste of the spices, and the perfect texture of the rice… I tried many recipes, even bought some ready made spices-mix (a total heresy for me!) but it seems I never managed to get it right… Eventually, I gave up, I even gave up eating biryani in restaurants here in Geneva, as they usually turned out even worse than my attempts…
However, when my dear Heavenly Housewife challenged us to prepare a biryani, I decided it was time to try once more… And I did well!
The result was beyond my expectations! Of course, it is far from the perfection of the biryani I ate in Dubai, but seriously, it is pretty close to it…
The list of ingredients is quite long, and the preparation might seem lenghty, but fear not, it can be done in… let’s say about 2 hours (not counting the cooking time in the oven) and the preparation can be spread on two days (pls see my note at the bottom of the post)
By the way, what is a biryani?

The name “biryani” come from the Persian word beryān/biryan which means “fried” or “roasted“. There are many kinds of biryanis and it is a festive dish both in Middle Eastern and South Asian cuisines. The origin of biryani in India comes from the Moghol dynasty (originally from Persia) who brought many delicate and eleborated dishes to the already rich Indian cuisine.  Biryani is made from a mixture of spices, basmati rice, meat or vegetables and yogurt.  Unlike pulao in which all ingredients are cooked together, the main components of biryani are cooked separately, then layered and finally slowly cooked in the oven.

And before sharing the recipe, I can only advise you to visit these talented bloggers for more biryani-love:

Vegetarian Biryani with spicy paneer

Recipe adapted from IndiaCurry (here)
ingredients for 4-5 servings:
  • Spiced water
8dl water
2 cm fresh ginger, chopped
6 black cardamom pods, crushed
10 black peppercorn
4 cm cinnamon stick, broken in half
4 whole cloves
½ teaspoon fennel seeds
2 Bay leaf
1/2 teaspoon salt
  • Spiced milk

2 dl milk
2 cardamom pods, crushed
a pinch of Saffron strands
1 teaspoon rose water

  • Rice

150g (1cup) Basmati rice
2 cups spiced water
a few saffron strands
1/2 teaspon salt

  • Vegetable Layer

1 tablespoon Ghee (or neutral oil, such as sunflower)
1 medium onions,chopped
2 cloves garlic, crushed
¼ teaspoon turmeric powder
½ teaspoon cumin powder
½ teaspoon coriander powder
3 medium potatoes, peeled and cubed
3 carrots, peeled and sliced
½ cup green peas
salt to taste
¼ cup yogurt
½ cup spiced water

  • Paneer Layer

200g paneer, cubed
1 tablespoon Ghee (or neutral oil, such as sunflower)
1 medium onion,chopped
2 cloves garlic, crushed
1cm ginger, grated
2 cloves garlic, crushed
¼ teaspoon turmeric powder
1/2 teaspoon chilli powder
½ teaspoon cumin powder
½ teaspoon coriander powder

  • Garnish layer

1 tablespoon ghee (or neutral oil, such as sunflower)
2 medium onions, chopped
3 tablespoons slivered almonds
3 tablespoons cashews
3 tablespoons chopped fresh cilantro
3 tablespoons chopped fresh peppermint leaves

  • Chapatti dough to seal the pot

2 cups wholemeal flour
Water to knead the dough (about 1/3 cup)

Method:

1. Prepare the spiced water: put the water and the spices indicated under “spiced water” in a pot and bring it to a boil. Cover and simmer for 20 minutes on low heat. Drain and keep aside.

2. Prepare the spiced milk: put the milk, cardamom pods and saffron in a pot and simmer for 10 minutes. Let it cool, remove the cardamom pods and add the rosewater.

3.Prepare the paneer:Heat the ghee in a pan, add the onion. Fry for 2-3 minutes, add the spices. Fry for 2-3 more minutes. Add the paneer. Stir well to coat it with the spice and fry for a few minutes. Keep aside.

4. Prepare the vegetable: Put the ghee in a pan, add the onion. Fry for 2-3 minutes, add the spices. Fry for 2-3 more minutes. Add the vegetable, season with salt and pepper and stir well. Reduce heat to medium, add 1/2 cup of spiced water and the yogurt. Simmer until the vegetable are nearly cooked (about 10-15 minutes).

5. Prepare the garnish layer: Heat the ghee in a pan, add the onions and fry them until golden brown. Add the cashew and almonds. Fry for 2 more minutes. Keep aside and add the chopped herbs.

6. Prepare the rice: Rinse the rice until the water is clear. Put in a pot and add 2 cups of spiced water and 1/2 a teaspoon salt. Bring to a boil Reduce heat, cover with a lid and simmer for 10 minutes. Remove from heat and let is stand for 10 more minutes.If there is water that has not been absorbed, drain it.

7. Prepare the chapatti dough: slowly add a little water to the flour until combined. Knead for 2 minutes. Keep aside.
8. Layering the biryani: Preheat the oven to 210°C. Spread one layer of rice in a pot. Sprinkle about 2-3 teaspoons of spiced water and 2-3 teaspoons of spiced milk on the rice.
Add the vegetables, spreading them evenly. Cover with one thin layer of rice, sprinkling about 2-3 teaspoons of spiced water and 2-3 teaspoons of spiced milk on the rice.
Add the paneer, spreading it evenly. Add a thin layer of rice, sprinkling about 2-3 teaspoons of spiced water and 2-3 teaspoons of spiced milk on the rice.

Add the garnish ingredients and finally, top it with a final layer of rice. Sprinkle with about 2-3 teaspoons of spiced water and 2-3 teaspoons of spiced milk on the rice

Take 1/3 of the dough and roll it in a 1 cm diameter log. Place it around the edge of the pot. Roll the rest of the dough in a circle, a bit bigger than the diameter of your pot. Cover the pot with it, pressing the edges on the log, so that it is well sealed.


Put in the oven and cook for 20 minutes.Then, reduce heat to 180°C and cook for 20 more minutes.


When serving, cut off the bread lid and stir the biryani with a spoon to combine all the flavours.

notes: 

1. If you are short of time, you can prepare steps 1 to 5 the day before and keep all the items in the refrigerator.

2. It is not necessary to seal with a chapatti. You can seal the pot with a tight lid or with foil, tightly wrapped around the pot.

3. You can add cauliflower and/or other veggies. Similarly, paneer can be omitted or replaced by boiled eggs.