Takapuna Mediterranean Food

Vegetable Pasta Roasted fresh mixed vegetables and fettuccine in tomato, basil pesto-garlic herb sauce.

Mediterrana falafel, hummus, aioli, zaziki, mediterranean pickles, dolmatos, bread

Hummus
Low Fat High Fiber Recipe

from Fitnessandfreebies

Ingredients:
1 can chick peas, drained
1 small onion, chopped
1 clove garlic, minced
1/2 cup canned tomato sauce
Juice of one lemon
1 teaspoon ground cumin
1/2 teaspoon ground caraway (or grind whole seeds in blender)
Pinch cayenne, or to taste
2 tablespoons fresh cilantro, chopped
Freshly ground pepper to taste

Directions:
Puree all ingredients in a blender.

Note:
Add a little more tomato sauce if the mixture will not blend properly.

Recipe makes six high fiber servings Hummus.

Nutrition information per serving:
Calories: 107
Total Fat: 2g
Fiber: 6g

Falafel

from Cyber-kitchen.com

1 cup dry chick peas
1/3 cup bulgur wheat (or Wheatena cereal)
2 to 3 tbsp lemon juice
2 large eggs
3 tbsp cold water
2 to 3 cloves garlic, chopped
1 to 1 1/2 tsp ground cumin
1/2 tsp ground turmeric
2 tbsp chopped fresh parsley leaves
1/4 to 1/2 tsp each dried basil leaves, dried marjoram leaves, ground coriander
1/8 tsp cayenne pepper
1 tsp salt
1/2 to 1 cup fresh bread crumbs
vegetable oil for frying

Sort and wash the dry chick peas. Put into a small saucepan with about 3 cups cold water and bring to a boil over high heat. Lower the heat and boil for 10 min. Turn off heat and let the chick peas soak for 1 to 3 hours.

Meanwhile soak the bulgur or cereal in warm water to cover for about 20 min. Drain it.

Drain the partially cooked chick peas and put them into a food processor fitted with the steel blade along with the lemon juice, eggs, water and garlic. Pulse process until the peas are finely chopped, but not pureed.

Put the pea mixture into a bowl and add all the herbs, seasonings and drained bulgur. Mix well and add enough bread crumbs so the mixture holds together well. Let it rest for 15 to 30 min to firm up.

Shape mixture into 1″ balls then flatten them slightly to make tiny croquettes. When all the mixture has been shaped, heat oil that in about 1/4″ deep in a large skillet over medium heat. Put several balls into the oil, fry them turning once until well browned on both sides. Drain on paper towels. Repeat until all falafel have been fried. Makes 50 to 60 balls.

Vege Risotto sauté fresh mixed vegetables finished with saffron chicken stock and pesto