Popeye Falafels ~ Spinach, Chickpea and Lentil
How many of you can remember Popeye the sailor man ? When in need of strength to fight off the bad boys he would pop open a can of spinach, down it in one, and his muscles would ping. I was thinking of this program the other day and it gave me an idea to come up with a quick and healthy way to get a BIG boost of Iron into the diet. These 3 wonderful ingredients do not only make for the most perfect combination, but are high in Iron and absolutely delicious. Be sure to give these are try.
|1 Hr 20 Minutes||Serves 2-3||? kcal per serving
85 g ( 3.5 oz ) dried red lentils
500 ml ( 18 fl oz ) vegetable stock, I use Kallo
400 g ( 14 oz ) tin chickpeas
200 g ( 7 oz ) fresh spinach
1 teaspoon olive oil
1 garlic clove, minced
2 tablespoons plain flour
1 small bunch flat leaf parsley, finely chopped
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper
In a pan, add the dried red lentils and stock. Bring to the boil, turn down to simmer and partially cover, and cook for 35-40 minutes until the lentils are tender.
Preheat the oven to 200 degrees Celsius (400 F) Gas Mark 6.
Meanwhile, heat the oil in a pan and fry the garlic for a minute. Add the spinach and cook for a couple of minutes until completely wilted.
Place the spinach in a sieve and press with the back of a spoon to remove any excess liquid. Put the spinach to one side.
Drain the chickpeas and place into a food processor with the spinach and parsley and whiz into a course texture. Do not over process (See picture below). Leave to one side.
Transfer the cooked lentils to a non stick frying pan and cook until most of the liquid has evaporated and the lentils have the consistency of mashed potato. See picture below.
Now put the spinach, chickpea mixture and lentils into a bowl along with all of the spices and flour and mix together well.
Taste for seasoning and form into ping pong ball sized falafels. Place on a lined baking tray and cook in the oven for 30-35 minutes until set.
Serve in Pitta bread with salad and a sauce of your choice. I used chilli sauce.