Neposedná Myška 17. ledna 2019 1 210 Comments

Kdo by neznal tradiční arabský veganský karbanátek, falafel. Zabalením do arabského chleba a přidáním čerstvé zeleniny a pikantních sosů, vzniká jedno z mých nejoblíbenějších jídel do ruky.

Původ falafelu

Falafel je jedním z nejchutnějších pokrmů Středního východu. Najdete ho v Libanonu i v Izraeli. Jedná se o kuličky z rozdrcené cizrny, nebo zelených fazolí fava, ochucených koriandrem, římským kmínem a česnekem, krátce osmažených na oleji.

Falafel se často podává v pita/arabském chlebu, nebo se balí do placek nazývaných taboon. Pro zdravější verzi zapomeňte na smažení v oleji a kuličky jednoduše upečte v troubě, na chuti to trochu ubere, vyváží to ale pocit, že jste pro své zdraví udělali maximum.

Základ falafelu jsem v podstatě nechala stejný, akorát jsem přidala quinou a rajčatový protlak, který někdy nahrazuji sušenými rajčaty.

TIP! Falafel lze servírovat s jogurtovým dresinkem či s veganským dresinkem z hummusu.

Quinou nezapomeňte uvařit podle návodu, poté stačí všechno smíchat, vytvořit libovolné bochánky, upéct a podávat na křupavé zelenině se svěžím jogurtovým dresinkem. Jedná se o ideální jídlo mezi partu přátel, nebo jako „zobačka“ na party – mísu jednoduše postavíte na stůl k ostatním pochutinám a každý si vytvoří vlastní falafel wrap.

Suroviny

na cca 12 porcí falafelu / příprava 20 minut + 20 minut pečení

  • 1 hrnek uvařené quinoi
  • 1 hrnek uvařené cizrny
  • 3 stroužky česneku
  • 1 lžíce mletého římského kmínu
  • 2 lžíce nasekaného koriandru (i se stonkem)
  • 1 lžička nadrcených koriandrových semínek
  • 2 lžíce protlaku
  • chilli podle chuti
  • sůl, pepř

jogurtový dresink

  • ½ hrnku (kokosového) jogurtu
  • 1 lžíce citronové šťávy
  • 1 lžíce kopru
  • sůl, pepř

nebo veganský dresink z hummusu

  • ½ hrnku hummusu
  • 1 lžíce citronové šťávy
  • 1 lžička kopru
  • 1 lžička tahini pasty
  • 1 stroužek prolisovaného česneku
  • sůl
  • voda

na podávání

  • libovolný mix salátu
  • hrstka nakrouhaného červeného zelí
  • cherry rajčátka
  • hummus
  • jarní cibulka nebo červená cibule
  • arabský chléb
Postup
  1. Nejprve si rozpálíme troubu na 200°C.
  2. Nyní si připravíme směs na falafel. V míse rozmixujeme cizrnu dohladka a poté přidáme ostatní suroviny – quinou, prolisovaný česnek, římský kmín, čerstvý koriandr, semínka koriandru, protlak, sůl, pepř a chilli. Zamícháme a pouze zlehka pomixujeme, tak abychom zachovali strukturu quinoi. Dochutíme, vytvarujeme placičky a na pečícím papíře pečeme z každé strany cca 10 minut.
  3. Mezitím, co se nám peče falafel, si připravíme dresink – jednoduše všechny ingredience smícháme, v případě veganského, naředíme vodou dle potřeby a dochutíme citronovou šťávou a solí.
  4. Dále si připravíme salát na podávání. Do mísy vložíme mix salátu, červené zelí, cherry rajčátka a promícháme s troškou olivového oleje a jablečným octem.
  5. Upečený falafel podáváme na připraveném salátu s dresinkem, ozdobené cibulí, hummusem a arabským chlebem.

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