Lunch & Dinner, Recipes
Red Cabbage Falafel Pockets

Gayatri Chona

MSc Nutrition U.K., Specialises in nutrition for kids, teens, pregnant women & corporate diet plans
 

Ease

5

Approx. Cost

INR 200

Serves

4

Cooking Time

40 Min

Ingredients list

Whole red cabbage: 1 (if this is not available can use green cabbage or pita bread)
* Clean it well and peel the leaves with hand to get big size pockets (chop of the parts which are very hard) Grated carrot: 1
Grated green cabbage: 150gm
Thinly sliced onion: 1
Hummus: ½ cup
Hung curd: ½ cup
Zatar spice for seasoning
Brown rice vinegar: 1 tbsp

For the falafels: (spinach & chickpeas)

Spinach (cleaned & stems removed): 2 cups
Chickpeas cooked & cooled (can use green mung also): 1 ½ cup
Large garlic cloves roughly chopped: 2-3
Tahini paste (you can add more or less as per your liking): 1-2 tbsp
Lemon juice (approx. 3 limes): 4 tbsp
Cumin powder: 1 tsp
Roughly chopped green chillies: 1
Sea salt: 1 tsp
Oat flour (this is optional can skip): ¼- ½ cup
Olive or avocado oil: 1 tbsp

Preparation


Step 1 :

In a bowl mix the grated carrots, cabbage and chopped onion. Add the brown rice vinegar to it along with a bit of salt and set aside to pickle.

Step 2 :

For the falafels- in a blender mix together the spinach, chickpeas, garlic, green chili, tahini, lemon juice, and cumin powder. Blend it together to make a mixture (do not make a puree).

Step 3 :

Once it’s mixed in well, remove in a bowl and add the oat flour and salt to it. Check seasoning and add more lemon and salt as per taste.

Step 4:

Once done, make medium size falafel balls with the mixture. In the meantime, heat oil in a skillet. Place the falafels on the skillet and cook till they are brown on each side.

Assembly
Take a cabbage leaf/pocket, add some hummus and hung curd to the base, add the pickled carrots, cabbage and onion mixture on top. Place 2 falafels in each cabbage pocket. Add some more hummus and curd dip on the top and season with zatar spice.

Make the rest of the pockets the same way and place them on a platter ready to serve. Enjoy!!!

This is a complete meal giving you the right amount of protein and vegetables. The oats added help in binding of the falafels and also increase the fiber content of the meal. For those of you who don’t like red cabbage you can use pita pockets instead of red cabbage or even green cabbage.

To make it a more filling meal – combine it with a bowl of soup or sauté mushrooms.

Wellness advice from qualified experts

Get personalized and curated wellness content on URLife.co.in

Wellness Advice

By clicking you agree to T&c and privacy policy

Fill UR Inbox with wellness!

Signup for weekly newsletter

Wellness Newsletter

By clicking, you agree to T&C and Privacy policy

Related Tags

Diets Eat healthy Falafel Food Health Health care Healthy Diet healthy foods Healthy recipes nutrition recipes Red Cabbage Pockets UR

Related posts

Lunch & Dinner, Nutrition, Recipes

Cantonese Poached Chicken and Rice Bowl 

Sear the chicken skin side down in a deep saucepan, remove any excess oil from the pan that leaches out and add the water and everything else. Bring to a boil then reduce to a simmer. Cook for about 30-45 mins until the chicken starts falling off the bone. Ease: 5 Approximate cost: INR 400 Serving size: 4 Cooking time: 50 minutes Nutritive value Energy: 264.9Kcal Carbs: 23.7g Protein: 24.2g Fat: 9.6g Fibre: 1.8g Ingredients Organic/country chicken with bone: 500gms Water: 1 litre Ginger, sliced thick: 1 inch piece Spring Onions: 2 stalks Crushed garlic: 3 cloves Soy Sauce: 1 tbsp Fresh or dried Shiitake or oyster mushrooms: 10 pieces Pak Choy: 4-6 stalks (sliced lengthways) Cooked rice: 1.5 cups For the sauce Finely chopped spring onion: 1 stalk Finely chopped green chilli: 1 Handful chopped coriander leaves Cooking liquor: 1 ladle A few drops of sesame oil Salt or soy sauce as per taste Preparation Step 1: Sear the chicken skin side down in a deep saucepan, remove any excess oil from the pan that leaches out and add the water and everything else. Bring to a boil then reduce to a simmer. Cook for about 30-45 mins, covered until the chicken starts falling off the bone. Step 2: Remove the chicken, discard the skin and quickly shred the meat using 2 forks while hot. Discard the ginger, garlic and spring onion, or reserve for future use in stock. Set aside the mushrooms. Step 3: Poach the pak choy for 2 minutes until cooked but still bright green. Set aside. Season the stock with a dash of Soy Sauce- this will be naturally salty due to the chicken bones so add sparingly. Step 4: Assemble the bowls: rice, shredded chicken, mushrooms, pak choy and 2 ladlefuls of the cooking liquor. Note: Refrigerate any leftover stock to use as an Asian stock for soup you can store this upto a week.

Parul A. Moondhra 2 min read
 
Lunch & Dinner, Nutrition, Recipes

Thotakura (Amaranth) And Mango Pickle 

Wash all the vegetables with water. Chop amaranth leaves, peel and grate the raw mango and throw out the seed. Step 2 : In a pan, add fenugreek seeds and fry them until they turn brown. Stir for a few seconds and then remove it from the pan and grind it into a fine powder along with the garlic pods to make masala powder. Step 3 : In another pan, heat 1 tsps. of oil and add amaranth leaves, cover and cook them for a minute or two. Remove the lid, stir and let it cook for another minute or until the amaranth leaves become soft. Add the masala powder, stir fry before you add red chilli powder, remaining oil and salt according to taste. Step 4: Finally, add the grated raw mango to the mixture. Combine everything well till the grated mango is coated in the masala and remove the pickle. Serve with hot rice, ghee and dal.

Dr. Lakshmi K 1 min read
 
Lunch & Dinner, Nutrition, Recipes

Beetroot Pachadi 

Wash, peel and grate the beetroot. In a pan, add oil, , chana dal, coriander seeds, mustard seeds, urad dal and dry red chillies and fry them until they turn golden brown. Remove them from the pan, and keep them aside. Ease: 5 Approximate cost: INR 50 Serving size: 6 Cooking time: 20 minutes Nutritive value (per serving) Energy: 267 Kcal Carbs: 20.2g Protein: 9.2g Fat: 15.8g Fibre: 10.9g Ingredients ● Beetroot - 500 gms ● Dry red chilli - 10 ● Urad Dal - 5 tbsp ● Chana Dal - 5 tbsp ● Coriander seeds - 3 tbsp ● Mustard seeds - 3 tbsp ● Cumin seeds- 1 tbsp ● Garlic - 10 pieces ● A small ball of tamarind ● Oil - 5 tbsp or as per taste ● Salt as per taste Preparation Step 1: Wash, peel and grate the beetroot. In a pan, add oil, , chana dal, coriander seeds, mustard seeds, urad dal and dry red chillies and fry them until they turn golden brown. Remove them from the pan, and keep them aside. Step 2: In the same pan, add beetroot, salt and tamarind and fry it for 10- 12 minutes on low flame, while stirring the beetroot frequently. Step 3: Now blend urad dal, chana dal, coriander seeds, mustard seeds, cumin seeds and dry red chillies into a fine powder in a mixer. Step 4: Add beetroot, garlic and tamarind, with the powdered spices and blend until it turns into a rich puree/paste. Your beetroot pachadi is now ready to be served. Pair UR beetroot pachadi with ghee rice and dal or use the pachadi as a spread on a sandwich.

Chef V. Srinivas 2 min read
 
PLAY
Lunch & Dinner, Nutrition, Recipes

Cauliflower Crust Pizza 

Healthy Gluten-Free Pizza Ease: 5 Approximate cost: INR175 Serving size: 6 Cooking time: 40 minutes Nutritive value Energy: 175.5Kcal Carbs: 4.1g Protein: 15.4g Fat: 11.4 g Fibre: 3.3 g Ingredients Grated cauliflower - 2 bowls Mozzarella cheese - 2 bowls Parmesan cheese - 1 bowl Cherry tomatoes - 5 - 6 Whole egg - 1 Garlic cloves - 4 Basil leaves - 4- 5 Tomato sauce as required Chilli flakes as required Salt as per taste Preparation Step 1: Grate the cauliflower finely and add one whole egg to the grated cauliflower and mix well. Step 2: Bake the cauliflower mixed with egg for 8 minutes. After baking the cauliflower, use a spoon or a butter knife to flatten out the cauliflower pizza base evenly in the baking tray. Bake the base for 15 minutes. Step 3: Sprinkle a little salt and chilli flakes on the cauliflower pizza base. Layer on homemade tomato sauce evenly on top of the pizza base. Step 4: Crush the garlic cloves and add them on top of the tomato sauce, add one cup parmesan cheese and cherry tomatoes. Bake the pizza for 8 minutes, cut basil leaves into thin strips and garnish it on the pizza and serve.

Upasana Kamineni Konidela 1 min read
 
PLAY
Lunch & Dinner, Nutrition, Recipes

Cauliflower Curd Like Rice 

Heat 1 cup of water in a pan and add two cups of finely chopped cauliflower. Mix well until the cauliflower is cooked. Cauliflower Curd Like Rice Ingredients Finely chopped cauliflower - 2 cups Water - 1 cup Yoghurt - 1 cup Salt as per taste For tadka Ghee - 1 tbsp Mustard seeds - 1 tsp Cumin seeds - 1 tsp Dry red chilli - 2 Curry leaves - 10-12 Preparation Step 1: Heat 1 cup of water in a pan and add two cups of finely chopped cauliflower. Mix well until the cauliflower is cooked. Step 2: Strain the cauliflower and transfer the cauliflower into a bowl. Let the cauliflower cool for a few minutes. Step 3: For the tadka, heat 1 tbsp of ghee in a pan. Add mustard seeds, cumin seeds, two dry red chillies and curry leaves and fry until they turn golden brown and set aside. Step 4: Add a cup of yoghurt to the cauliflower mixture. Mix well, add salt as per taste and pour the tadka over the cauliflower rice. Your cauliflower rice is now ready to serve!

Upasana Kamineni Konidela 1 min read
 
Lunch & Dinner, Nutrition, Recipes

Khow Suey 

In a large wok, dry roast the besan until it turns golden orangey, stirring constantly, being careful not to burn it! Set aside and sauté the onion and garlic, add the chilli paste. Ease: 6 Approximate cost: INR 300 Serving size: 4 Cooking time: 45 minutes     Nutritive value (per serving)    Energy: 390Kcal Carbs:14.3 g Protein: 24.7g Fat: 23.9g Fibre: 1.8g   Ingredients   For the Soup   Chickpea Flour/ Besan: 4 tbsp  Olive oil: 1 tbsp Onion Paste:4 tbsp Garlic Paste: 2 tsp  Chilli Paste: 1 tbsp homemade or any Chilli Sauce you like Chicken Stock or Veg stock: ½  litre  Coconut Milk: 1.5 cans  Red Chilli Powder: ½  tbsp Sesame Oil: 1 tbsp  Soy Sauce: 1 tbsp  Chicken : 400 gm Coconut Sugar or Sweetener of choice: 2 tbsp Lime juice:  ½  Water: 1 cup  Salt as per taste For the Chicken Cooked Chicken: 400gms Peanut or Olive Oil: 1 tbsp Ginger Garlic Paste: 1 tbsp Chilli Paste: 1 tsp Soya Sauce: 1 tsp Vinegar: 1 tsp Honey or Sugar: 1 tsp Water: 1 tbsp For Toppings   Steamed greens- fine green beans/pakchoy: 5 gm Egg noodles 5 gm  Chopped Red Chillies:5 gm Crispy Fried Onions:5 gm Roasted Crushed Peanuts: 5 gm Lemon Wedges: 5 gm Chopped Spring Onions: 5 gm Chopped Coriander: 5 gm Chilli Paste-: 5 gm Crispy Noodles (egg or buckwheat noodles break into small pieces and cook in a pan with a tbsp of oil, stirring constantly.)   Preparation   Step 1: In a large wok, dry roast the besan until it turns golden orangey, stirring constantly, being careful not to burn it! Set aside and sauté the onion and garlic, add the chilli paste. Next add the stock and coconut milk, soy sauce, salt and chilli. Whisk the besan into a cup of water, then whisk into the wok until the soup thickens a bit, breaking any lumps that may form. Add sesame oil. Add the coconut sugar and lemon juice, to give the soup a bit of zing.   Step 2 : Sautee the ginger garlic paste first in oil, then add everything else. Quickly add and sauté the protein chicken/prawns or tofu until it is cooked through on a medium flame.   Step 3: Take a bowl, first serve the noodles, then add the soup, toppings and serve hot. 

Parul A. Moondhra 2 min read
 

Disclaimer

Copyright Lifetime Wellness Rx International Limited. All rights reserved throughout India.
Reproduction in part or in whole is prohibited. Wellness suggestions and treatments discussed in this issue are only indicators of what makes one healthy or not. It may not be an accurate assessment of what’s specifically ideal for you. Consult with your doctor before undertaking any treatment.

Copyright@2020 UR Life