Meatless Monday: Spicy Garbanzo Bean Burritos with Cucumber Yogurt Sauce

I have a confession to make. Some nights, I just don't want to cook. Period. I know that happens to us all, but somehow the guilt comes rushing in every time.

For nights like those, I am trying to amass easy, tasty and healthy meals to save us from the call of takeout pizza. One of my favorite sources for inspiration for these meals is The Splendid Table Weeknight Kitchen emails. They're not always as simple as you'd like for a Tuesday, but the recipes are almost always a success.

This one was particularly successful because I mostly have the ingredients on hand at any given time. I haven't solved the wrap/flatbread as a pantry item yet since we don't go through them quite fast enough, but they are easy enough to pick up on the way home.

For me, the yogurt sauce is the star here, but the flexibility of heat and flavor for the garbanzos is great. There is so much potential for variety! If you play with it, let me know how it goes!

Spicy Garbanzo Bean Burritos with Cucumber Yogurt Sauce (adapted from the Splendid Table e-mail)

• 2 tablespoons vegetable oil
• 1 tablespoon minced garlic
• 1-1/2 cups thinly sliced onion (about 1 medium onion)
• 2 teaspoons ground coriander
• 1 teaspoon ground cumin
• 1/2 teaspoon red pepper flakes
• 1 teaspoon paprika
• Two 15-ounce cans garbanzo beans (chickpeas), drained
• Salt and pepper to taste
• 2 tablespoons chopped fresh cilantro
• 6 large flour tortillas

Cucumber Yogurt Sauce 

• 1/2 cup plain greek yogurt (I used 2%)
• 1 small Persian or English cucumber, peeled and grated on medium holes (about 1/2 cup)
• 1/2 teaspoon paprika
• Salt and pepper to taste

1. Heat a large sauté pan over medium and add the oil. Add garlic and onion and cook for 6 minutes. Add the coriander, cumin, red pepper flakes, and paprika and mix well. Add the garbanzo beans and cook for about 5 minutes, stirring constantly. Season with salt and pepper and then stir in the cilantro.
2. As the garbanzo beans finish cooking, make the sauce. Mix together all of the ingredients in a small bowl.
3. Spoon 1/2 cup of the garbanzo bean mixture onto each tortilla and top with some yogurt sauce. Fold up tortillas on one end, roll tightly and serve. 

Meatless Monday Mezze Edition: Falafel and Cucumber-Yogurt Salad

Along with the fabulous pita breads (if I do say so myself) for last month's Daring Cooks Challenge, I served falafel and a couple of salads.  I have often thought about making falafel from scratch, but usually reverted to the mix in a box which really isn't bad and is certainly quick and easy.  The optional challenge recipes included one for falafel which used actual chick peas and all purpose flour instead of chick pea flour which can be harder for me to find.  So I figured I would go with it!

This recipe is nothing if not simple.  The very accessible list of ingredients goes into the food processor and then waits patiently in the refrigerator until you are ready to form it into balls or patties and fry or bake them.  I went the baking route, forming falafel balls slightly bigger than the suggested walnuts.  I baked them at 375F for 25 minutes, as suggested, in a convection oven which tends to cook things faster than your conventional oven. 

I will say that this turned out a soft-in-the-middle chick pea doughnut rather than the crispy bread-like falafel ball that I am generally accustomed to from a restaurant kitchen.  Next time I will flatten the balls a bit, or make them smaller, and perhaps cook for longer.  The result was tasty, but when I'd gotten so excited for a familiar taste, it was just different enough to make me re-think the process.

As for the Cucumber-Yogurt Salad (or Tzatziki), I again used From Tapas to Meze as my source.  In recipes that call for straining yogurt, I take a shortcut and use Greek yogurt.  They did the straining for you and the taste is fabulous.  (European-style yogurt at Trader Joe's is not Greek-style.  Be forewarned!) This was, perhaps, the biggest hit of our Mezze party.  This could be used for all manner of meals.

Falafel (Adapted from Joan Nathan and Epicurious.com)
Prep Time: 1 hour

• 1 cup drained and rinsed chickpeas
• 1/2 large onion (roughly chopped, about 1 cup)
• 2 tablespoons fresh parsley, chopped OR use a couple pinches of dried parsley (.2 ounces/5 grams)
• 2 tablespoons fresh cilantro, chopped OR use a couple pinches of dried cilantro (.2 ounces/5 grams)
• 1 teaspoon table salt (.1 ounce/5 grams)
• 1 teaspoon dried hot red peppers (cayenne) (.1 ounce/2 grams)
• 4 whole garlic cloves, peeled
• 1 teaspoon cumin (.1 ounce/2 grams)
• 1 teaspoon baking powder (.13 ounces/4 grams)
• 4 tablespoons all-purpose flour (1 ounce/24 grams) (you may need a bit extra)

Directions:

1. Preheat oven to 325F.
2. Place the drained, uncooked chickpeas and the onions in the bowl of a food processor fitted with a steel blade. Add the parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended but not pureed. If you don’t have a food processor, then feel free to mash this up as smooth as possible by hand.
3. Sprinkle in the baking powder and 4 tablespoons of the flour, and pulse. You want to add enough bulgur or flour so that the dough forms a small ball and no longer sticks to your hands. Turn into a bowl and refrigerate, covered, until ready to bake, at least 1 hour.
4. Form the chickpea mixture into balls about the size of walnuts.
5. Bake until golden and firm, about 20 minutes. 

 Tzatziki or Cucumber-Yogurt Salad (adapted from From Tapas to Meze)

• 2 cups Greek yogurt, full or low fat (although 0% might be fine)
• Sea salt
• 1/2 medium cucumber, peeled and seeded
• 4 garlic cloves, minced (or mashed in mortar in pestle if you have the patience)
• 1 tbsp fresh dill, chopped
• 2 tsp fresh mint, chopped
• 1 tbsp extra virgin olive oil
• 1 tbsp lemon juice

1. Grate the cucumber with a coarse grater to make about 1 cup.  Place over cheesecloth in strainer (or paper towel/tea towel).  Sprinkle lightly with salt and let drain 30 minutes.
2. Combine yogurt, cucumber, garlic, herbs and olive oil.  Mix well.  Add lemon juice and salt to taste.  Let sit 1 hour before using.
3. Serve with pita bread, vegetable crudite, gyros, souvlaki, all manner of chicken dishes or eat with a spoon!

*Optional Recipe: Falafels - Recipe from Joan Nathan and Epicurious.com
Prep Time: Overnight for dry beans and 1 hour to make Falafels

1 cup dried chickpeas, soaked in cold water overnight OR use well canned drained chickpeas (7 ounces/100 grams)
1/2 large onion (roughly chopped, about 1 cup)
2 tablespoons fresh parsley, chopped OR use a couple pinches of dried parsley (.2 ounces/5 grams)
2 tablespoons fresh cilantro, chopped OR use a couple pinches of dried cilantro (.2 ounces/5 grams)
1 teaspoon table salt (.1 ounce/5 grams)
1 teaspoon dried hot red peppers (cayenne) (.1 ounce/2 grams)
4 whole garlic cloves, peeled
1 teaspoon cumin (.1 ounce/2 grams)
1 teaspoon baking powder (.13 ounces/4 grams)
4 tablespoons all-purpose flour (1 ounce/24 grams) (you may need a bit extra)
tasteless oil for frying (vegetable, canola, peanut, soybean, etc.), you will need enough so that the oil is three inches deep in whatever pan you are using for frying

Directions:
1. Put the chickpeas in a large bowl and add enough cold water to cover them by at least 2 inches. Let soak overnight, and then drain. Or use canned chickpeas, drained.
2. Place the drained, uncooked chickpeas and the onions in the bowl of a food processor fitted with a steel blade. Add the parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended but not pureed. If you don’t have a food processor, then feel free to mash this up as smooth as possible by hand.
3. Sprinkle in the baking powder and 4 tablespoons of the flour, and pulse. You want to add enough bulgur or flour so that the dough forms a small ball and no longer sticks to your hands. Turn into a bowl and refrigerate, covered, for several hours.
4. Form the chickpea mixture into balls about the size of walnuts.
5. Heat 3 inches of oil to 375 degrees (190C) in a deep pot or wok and fry 1 ball to test. If it falls apart, add a little flour. Then fry about 6 balls at once for a few minutes on each side, or until golden brown.
6. Drain on paper towels.

Note: I sometimes prefer to bake these so I can avoid the deep frying. I bake them on a nonstick pad (silpat or the like) at 325F (160C), just until they’re firm, about 20 minutes.

February Daring Cooks Challenge: A Mezze Feast

The 2010 February Daring COOKs challenge was hosted by Michele of Veggie Num Nums. Michele chose to challenge everyone to make mezze based on various recipes from Claudia Roden, Jeffrey Alford and Naomi Dugid.

This month's challenge from The Daring Kitchen was perhaps favorite so far.  And I've said that before, so I am very hopeful and excited that these challenges will just be more exciting and more fun as I continue.  We were asked to create mezze - a meal of small plates based on mediterranean cuisine, a sort of tapas to reference a small plate meal that many of us are familiar with in New York City.

The menu was up the cook this month, although I was required to make pita bread and hummus, both from scratch.  These were both exciting to me, but most of all was the opportunity to use a cookbook that I received months ago and pored over enthusiastically.  That book is Joanne Weir's From Tapas to Meze - it is a journey around the Mediterranean detailing each country or region's small plate meals.  I love eating this way and eagerly planned the menu all month.

Since the challenge also coincided with Valentine's Day (and Chinese New Year, but that recipe is to come later this week), I prepared a small mezze for my husband to honor his preference for little fanfare and no gifts for this holiday. 

The Mezze Menu

• Pita Bread
• Hummus
• Falafel
• Cucumber and Yogurt Salad
• Tomato, Preserved Lemon and Red Onion Salad

It took me hours to prepare this feast which, in the end, was beautiful because it was simple and healthful and a labor of love.  I started with the sponge for the pita bread, mixing yeast and warm water and flour to get the chemistry started.  I have previously complained about my impatience and lack of typical success in baking.  Bread, however, has been kinder to me and I went forth excited and optimistically anxious.

As my sponge rested, I started the hummus using the recipe provided for us in the challenge (pita and hummus recipes below).  Since the flavor of the hummus was again up to the cook, I decided to go with a spicy roasted garlic hummus - a homemade version of the one that I always picked up in the store. I had roasted a head of garlic earlier in the day and proceeded to add about 8 cloves of the roasted garlic to my chick peas. 

Our hummus recipe encouraged us to experiment with nut butters as a replacement for tahini if we wished.  I'm not opposed to tahini and had even bought a monstrous container of it (since with the snowstorm and a busy week, FreshDirect's 16 ounce jar was the lazy cook's choice - I do know that Sahadi's is a stone's throw away and I'm slightly ashamed).  This little note about experimentation, however, got my wheelings turning.  I've been turned onto sunflower seed butter and had just enough left in my jar to use in the hummus. 

To the mix of chick peas, roasted garlic and sunflower seed butter, I also added a couple of dashes of paprika and one quick hit of cayenne for some added heat.  The rest of the recipe was left intact.  The verdict: The flavors were nice and measured, ones that I knew would work well with the chick peas.  The sunflower seed butter, however, added a density and strong flavor that overwhelmed my other ingredients at times.  I'm not sure how others faired with other substitutions, but I think tahini may be really the best choice if you want hummus.  If you want a chick pea-sunflower seed spread, it was very interesting, indeed.

I also made the two salads and falafel during this time, but in the interest of keeping things a bit shorter and sweeter than they could be, expect recipes to follow in my week of mezze posts. 

With the hummus chilling, I moved on to my pita sponge.  I added salt and olive oil, and then more flour.  My dough required a considerable amount of additional flour to get the right consistency.  Then came the fun part, some fervent kneading and another rest of about an hour and a half. 

Once the dough had gorgeously doubled in size (I really need to make yeast breads more often - it's so fun to watch the science actually work!), I punched it down and separated the dough into two halves, and then eight portions again for each half.  Each portion was flattened into a disc and rolled out into a pita-ish shape.  I found that these shapes were very elastic which, to me, was a sign of a good dough, but also meant that the 8-9 inch discs did shrink as they rested under a towel into interesting shapes.

I turned my oven into a pita-making machine - removing all the racks except the bottom one which held my beloved pizza stone.  At 450F, the oven evoked a mediterranean climate for me which gave me high hopes for the pita bread experiment.  In they went, four at a time.  I found that it took a lot longer than the 2-3 minutes for the pitas to brown and blow up, but they actually did blow up (some did at least).  And even the ones that didn't blow up tasted great as promised and still had the signature pockets inside.  More magical science at work!

It was a lovely feast with lots of leftover bread which has been serving us well as side dishes for all manner of meals.  I don't know when I'll have the time to have an all day pita-making experience again, but I will.  The taste of fresh pita out of the oven is not to be missed!

Pita Bread – Recipe adapted from Flatbreads & Flavors by Jeffrey Alford and Naomi Duguid
Prep time: 20 minutes to make, 90 minutes to rise and about 45 minutes to cook

2 teaspoons regular dry yeast (.43 ounces/12.1 grams)
2.5 cups lukewarm water (21 ounces/591 grams)
5-6 cups all-purpose flour (or more, as needed) (may use a combination of 50% whole wheat and 50% all-purpose, or a combination of alternative flours for gluten free pita) (17.5 -21 ounces/497-596 grams)
1 tablespoon table salt (.50 ounces/15 grams)
2 tablespoons olive oil (.95 ounces/29 ml)

Directions:
1. In a large bread bowl, sprinkle the yeast over the warm water. Stir to dissolve. Stir in 3 cups flour, a cup at a time, and then stir 100 times, about 1 minute, in the same direction to activate the gluten. Let this sponge rest for at least 10 minutes, or as long as 2 hours.
2. Sprinkle the salt over the sponge and stir in the olive oil. Mix well. Add more flour, a cup at a time, until the dough is too stiff to stir. Turn it out onto a lightly floured surface and knead for 8 to 10 minutes, until smooth and elastic. Rinse out the bowl, dry, and lightly oil. Return the dough to the bowl and cover with plastic wrap. Let rise until at least doubled in size, approximately 1 1/2 hours.
3. Place a pizza stone, or two small baking sheets, on the bottom rack of your oven, leaving a 1-inch gap all around between the stone or sheets and the oven walls to allow heat to circulate. Preheat the oven to 450F (230C).
4. Gently punch down the dough. Divide the dough in half, and then set half aside, covered, while you work with the rest. Divide the other half into 8 equal pieces and flatten each piece with lightly floured hands. Roll out each piece to a circle 8 to 9 inches in diameter and less than 1/4 inch thick. Keep the rolled-out breads covered until ready to bake, but do not stack.
5. Place 2 breads, or more if your oven is large enough, on the stone or baking sheets, and bake for 2 to 3 minutes, or until each bread has gone into a full balloon. If for some reason your bread doesn't puff up, don't worry it should still taste delicious. Wrap the baked breads together in a large kitchen towel to keep them warm and soft while you bake the remaining rolled-out breads. Then repeat with the rest of the dough.

Hummus – Recipe adapted from The New Book of Middle Eastern Food by Claudia Roden
Prep Time: Hummus can be made in about 15 minutes once the beans are cooked. If you’re using dried beans you need to soak them overnight and then cook them the next day which takes about 90 minutes.

1.5 cups dried chickpeas, soaked in cold water overnight (or substitute well drained canned chickpeas and omit the cooking) (10 ounces/301 grams)
2-2.5 lemons, juiced (3 ounces/89ml)
2-3 garlic cloves, peeled and crushed
a big pinch of salt
4 tablespoons tahini (sesame paste) OR use peanut butter or any other nut butter—feel free to experiment) (1.5 ounces/45 grams)
additional flavorings (optional) I would use about 1/3 cup or a few ounces to start, and add more to taste

Directions:
1. Drain and boil the soaked chickpeas in fresh water for about 1 ½ hours, or until tender. Drain, but reserve the cooking liquid.
2. Puree the beans in a food processor (or you can use a potato masher) adding the cooking water as needed until you have a smooth paste.
3. Add the rest of the ingredients and mix well. Adjust the seasonings to taste.