MEDITERRANEAN MEZZA BOWL WITH QUNIOA, TABOULI, BABAGANOUSH, HUMMUS AND FALAFELS

Mediterranean Mezza Bowl with Qunioa, Tabouli, Babaganoush, Hummus and Falafels

Serves4 people

Ingredients

15 Ounces can of chickpeas

2 Cups parsley, chopped from 1 large bunch

3 garlic cloves

2 Tablespoons lemon juice

1 Teaspoon cumin

1 Teaspoon paprika

1 Teaspoon oregano

1/2 Teaspoon salt

1/2 Cup walnut meal, almond meal, or flour

sunflower oil for frying

1 Cup corn starch, if frying

Instructions

1. Rinse and dry your chickpeas and parsley. Remove as much water as possible. Remove the leaves, and roughly chop two cups parsley. Add the leaves to the processor and turn on high for 20 seconds. Then add in the chickpeas and all remaingin ingredients and process until a dough like consistency is formed. Do not over process until smooth, you want to keep some of the texture. It should hold together when you form some into a ball. Transfer to a bowl and stir in 1/2 cup walnut flour/meal with a spoon. This should come together easily. Shape into small rounds about 1/4 inch thick. I was able to get 12 falafels from this recipe. Lay out a piece of parchment paper on a cookie sheet and place the falafels on before putting in the freezer for 10-15 minutes to firm up. Then heat about 1/2 inch of sunflower oil over medium high heat. Lightly cover each side of the falafel with corn starch and fry for 3-4 minutes on each side. Law on top of paper towel to cool and absorb the extra oil. I only fry 1-2 falafels at a time so I can control the oil more.

ASSEMBLY: Layer-- Qunioa, lettuce if using, and a spoonful each of tabouli, hummus, baba ganoush, 3 falafels and a couple pita chips. Garnish with chopped tomatoes and serve. nom.

Babaganoush

Serves2-4 people

Ingredients

1 medium to large eggplant

1 large garlic clove

1 lemon, juiced

2 Tablespoons tahini

2 Tablespoons cilantro, leaves only, roughly chopped

2 Tablespoons parsley, leaves only, roughly chopped

pinch pink salt

olive oil for roasting eggplant

Instructions

1. Preheat over to 375f or use the broiler. Line a baking sheet with paper towel. Slice you eggplant in 1/4 - 1/2 inch rounds and liberally apply pink salt on both sides and place on the paper towel covered baking sheet. After ten minutes, remove, rinse well with water and pat dry. Re-line the baking sheet with parchment paper or foil, whatever you have ( I used parchment) and put the eggplant rounds on top, drizzel with olive oil and a pinch of pink salt. Put in the oven for 10-15 minutes until soft and roasted. 5-10 minutes if using the broiler. Check occasionaly to prevent burning. Remove form the pan and place the rounds in a plastic container with lid, or plastic bag and let them steam for about 5 minutes. Then let cool, remove most of the skin and put in a food processor with all the remaining ingredients. Process on high until smooth consistency is achieved. Give it a little taste test, adjust as needed. Serve with what ever toppings and sides you'd like

Tabouli with a hint of mint

Serves2 People

Prep time

20m

Ingredients

2 1/2 Cups Parsley, finely chopped, from one bunch

3/4 Cups tomato, chopped

1/2 Cup onion, finely chopped

1 garlic, chopped

1/4 Cup mint, chopped

1-2 Tablespoon lemon juice from 1/2 lemon

1 Teaspoon olive oil

pinch pink salt and pepper

Instructions

1. Rinse the herbs extremely well and pat dry. Then, prepare all your ingredients as stated above. My cups of herbs were loosely packed and I removed the seeds and liquid from the tomato. Combine all ingredients in a bowl and mix well. Keep in the fridge until ready to serve.

Sundried Tomato Hummus

Serves2-4 People

Equipment

Food Processor

Prep time

10m

Ingredients

15 Ounces can of chickpeas

1/3 Cup sun dried tomatoes

1/3 Cup tahini

1/4 Cup lemon juice

3 garlic cloves

3 Tablespoons olive oil

1/4 Teaspoon pink salt

pinch smoked paprika

Instructions

1. Put all ingredients into a food processor and turn on high until a smooth consistency is reached. You might have to scrape down the sides a couple times to make sure all ingredients get processed. Serve with warm pita, chips, or fresh vegetables.

RAW VEGAN CARROT CAKE

Cara’s Carrot Cake

Yield: one 9in cake

Start to feel like a rabbit

Benefits: protect against cancer, improve vision, cleansing

Cashew frosting: 2 cups cashews, preferably soaked for a couple hours 1-2 tablespoon lemon juice 2 tablespoons liquid coconut oil 1/3 cup maple syrup Water, as needed

Cake: 2 large carrots, peeled 1 1/2 cups oat flour or buckwheat flour 1 cup dates 1 cup dried pineapple (or more dates) 1/2 cup dried coconut 1/2 teaspoon cinnamon

Method:

To make the frosting: blend all ingredients in your high speed blender or processor until smooth, adding as little water as possible. Taste it. Nom. Put in a bowl and set aside.

To make the cake: cut the carrots into little pieces. Add everything else into the processor and blend until everything is in tiny pieces and sticks together.

To assemble the cake: Press half the cake mix into the bottom of a 9inch spring form pan. Spread on about 1/3 of the frosting on top and put it in the freezer for 1-2 hours or until the frosting in hard. Then press on the rest of the cake mix on top of the frozen frosting. Let it sit in the freezer overnight then remove from the spring form pan and frost the entire cake with the remaining frosting. If you can’t wait overnight, wait at least an hour. Decorate to your liking with pistachios, almonds, walnuts, goji berries, and shredded carrots- anything you have on hand will do.

Mediterranean Spiced & Grilled Vegetable Rice Bowls with Avocado

What you need Sprice Rub for Veggies (and Firm Tofu if you have it) 1 red pepper, cut into fourths 3 zucchini, sliced into 1/2 inch rounds 1 bunch asparagus - trimmed 1/4 cup olive oil 4 cloves garlic, minced or grated 1/2 tspn onion powder 1/2 tsp pepper 1/2 tsp smoked paprika 1 tsp dried oregano 1/4 cup fresh parsley, chopped 1/4 cup fresh basil, chopped

The Rice 1 1/2 cups short grain brown rice water as needed - (read the rice package) 1/2 cup parsley, chopped 1 tbsp vegan butter

The Avocado 2 avocados, mashed juice of 1 lemon 1/2 cup fresh parsley, chopped 1 clove garlic, minced or grated salt + pepper, to taste

Toppings 1 pint grape tomatoes, halved 1/4 cup walnuts, toasted 1/2 cup vegan cheese, (optional)

Method Pre-heat the grill to medium high.

In a large bowl combine the olive oil, garlic, onion powder, pepper, smoked paprika, oregano, parsley and basil. Add the vegetables and toss well. Set in the fridge. You could also combine in a plastic bag, add the veggies and give it a good shake before letting it set in the fridge to further marinate.

Make the rice according to the package. Once cooked- drain the rice, fluff with a fork, add the butter, the chopped parsley and mix well. Season with pink salt and pepper to taste.

While the rice is cooking, grill your vegatables for about 1-2 minutes on each side. You can also use a grill pan for this- I would aim for total cook time of about 5 minutes to prevent over cooking of the vegatables. If you have tofu- I would put it on skewers, and grill for 2-3 minutes on each side. (marinate this in the same mixture, if using)

Remove everything from the grill and let cool 5 minutes, then red peppers into strips.

(Once you are finished grilling, and slicing- the rice will be about ready for you to remove from the heat, fluff, and mix with the butter and herbs as stated above) If not, move on to the avocado step discussed below.

Add the mashed avocados to a bowl. Stir in the lemon juice, ramaining 1/2 cup parsley, garlic and salt and pepper to taste. Mix well.

Assembly: Layer rice on the bottom, grilled peppers, asparagus and zucchini, (then tofu if you used it). Add a large dollop of the avocados mixture and then add the fresh tomatoes and toasted walnuts. Sprinkle with vegan or real cheese if desired and serve!

YUM- this is such a wonderful spring/summer dish!

xo Cara