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Falafel-Spiced Middle Eastern Couscous (Israeli Couscous)
Calories694 Kcal
Protein28 g
Fat18 g
Carbs106 g

Falafel-Spiced Middle Eastern Couscous (Israeli Couscous)

OtherVegan2100 min

Couscous is a staple ingredient in North African and Middle Eastern cuisine and is very similar to small pasta such as orzo. Pasta, however, is made from ground...

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Ingredients
  1. 1 (15-ounce) can chickpeas (rinsed and drained)
  2. 1 cup cherry tomatoes (halved)
  3. 2 tablespoons olive oil (divided)
  4. 1 teaspoon ground cumin
  5. 1/4 teaspoon ground coriander
  6. 1/4 teaspoon garlic powder
  7. 1/4 teaspoon ground black pepper
  8. 2 cups pearled (Israeli) couscous
  9. 2 1/2 cups water
  10. 4 ounces feta cheese (cubed or crumbled)
  11. 1/4 cup cilantro (or parsley, chopped)
  12. Salt (to taste)
Directions
  1. Pre-heat the oven to 400 F.
  2. Combine the ground cumin, ground coriander, garlic powder, and black pepper in a small bowl.
  3. Toss the cherry tomatoes with 1 tablespoon of the olive oil and season with half the spice mixture.
  4. Toss the chickpeas with the other tablespoon of olive oil and season with the other half of the spice mixture.
  5. Place the chickpeas and tomatoes on a sheet pan lined with parchment paper and roast in the oven for about 30 minutes.
  6. Bring the water to a boil in a large pot and add the couscous. Lower the heat and simmer for 10 minutes. Remove from the heat, cover and allow to sit for another 5 to 7 minutes. Fluff with a fork and season lightly with salt. Remember that the feta cheese will add a lot of salt to the final dish.
  7. Add the roasted chickpeas and tomatoes to the cooked couscous, stir in the cilantro or parsley and sprinkle with the feta cheese. Serve warm or at room temperature.
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Low-Fat Baked Falafel Recipe
Calories1059 Kcal
Protein43 g
Fat31 g
Carbs159 g

Low-Fat Baked Falafel Recipe

OtherVegan1800 min

Deep-fried falafel not in your diet? Try it baked! Baked falafel is still crunchy on the outside and delicious on the inside. Baked falafel can be served the s...

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Ingredients
  1. 2 tablespoons olive oil
  2. 1 (15- to 19-ounce) can chickpeas (drained)
  3. 1 small onion ( chopped)
  4. 2 garlic cloves (chopped)
  5. 1 tablespoon fresh parsley (chopped)
  6. 2 tablespoons all-purpose flour
  7. 1 teaspoon coriander
  8. 1 teaspoon cumin
  9. 1/2 teaspoon baking powder
  10. Salt (to taste)
  11. Pepper (to taste)
Directions
  1. Gather the ingredients.
  2. Drizzle olive oil evenly in shallow baking dish. Preheat oven to 350 F.
  3. While oven is preheating, mash chickpeas with mortar and pestle or in food processor. Add onions and garlic and blend.
  4. Add remaining ingredients to make a thick paste-like consistency.
  5. Shape into ping pong size balls and place in preheated baking dish.
  6. Bake for 15 to 20 minutes, turning halfway through cooking.
  7. Serve on a pita with diced cucumbers, tomatoes, lettuce, and tzatziki sauce.
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Falafel and Butternut Squash Sandwich With Tahini
Calories580 Kcal
Protein21 g
Fat23 g
Carbs78 g

Falafel and Butternut Squash Sandwich With Tahini

OtherFruitarian3300 min

The classic version of a falafel sandwich includes Israeli salad with tomatoes and cucumbers, ideal in the summer when the garden and farmers' markets are bount...

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Ingredients
  1. For the Tahini Sauce:
  2. 1/4 cup sesame paste
  3. 1/4 cup water
  4. 2 tablespoons fresh lemon juice
  5. 1/2 teaspoon garlic powder
  6. Salt and pepper to taste
  7. For the Butternut Squash:
  8. 1 tablespoon olive oil
  9. 1/2 teaspoon cumin
  10. 1/2 pound butternut squash (peeled and diced)
  11. Salt and pepper to taste
  12. For the Falafel:
  13. 1 (15-ounce) can chickpeas (rinsed and drained)
  14. 2 tablespoons prepared tahini sauce
  15. 1 teaspoon cumin
  16. 1/2 teaspoon garlic powder
  17. 1/4 teaspoon onion powder
  18. 1/4 teaspoon coriander
  19. 1 tablespoon all-purpose flour
  20. 1 tablespoon chopped fresh cilantro
  21. Salt and pepper to taste
  22. 1 tablespoon olive oil
  23. For the Sandwich:
  24. 4 pieces of fresh pita or naan bread
  25. Optional: a handful of fresh spinach leaves
Directions
  1. Gather the ingredients.
  2. To make the tahini sauce, combine the sesame paste, water, lemon juice, garlic powder, and salt and pepper in a bowl and whisk until fully incorporated. If you refrigerate the mixture and it thickens too much, just add a bit more water to reach the desired consistency.
  3. Preheat the oven to 400 F. Line 2 baking sheets with parchment paper.
  4. Prepare the squash by whisking together the olive oil and cumin in a bowl. Add the squash and toss to coat. Spread on one of the prepared baking sheets and season with salt and pepper.
  5. Make the falafel by placing the chickpeas, tahini sauce, cumin, garlic powder, onion powder, coriander, flour, cilantro, and salt and pepper in a food processor and puree until mixed. Or you can combine by hand in a bowl by mashing the chickpeas with a spoon or potato masher and then mixing in the rest of the ingredients.
  6. Spread the olive oil on the parchment paper on the other prepared baking sheet. Scoop 1-ounce balls of the falafel mixture and place them on the baking sheet.
  7. Bake the squash and the falafel for 20 to 25 minutes until the falafel is a light golden brown and the squash is tender. If the squash is not soft, continue cooking for an additional 5 to 10 minutes.
  8. Spread some tahini sauce on each piece of pita or naan bread, and add some spinach leaves, if using. Then add some roasted squash and three or fall balls of falafel to each sandwich. Finish with an additional drizzle of tahini.
  9. Enjoy!
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Sweet Potato Falafel
Calories319 Kcal
Protein12 g
Fat6 g
Carbs56 g

Sweet Potato Falafel

OtherVegan4320 min

This recipe for sweet potato falafel is a win-win situation. Sweet potatoes are not only reasonably priced and readily available, but they also have a more inte...

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Ingredients
  1. 2 medium sweet potatoes
  2. 2 tablespoons all-purpose flour
  3. 1 (14-ounce) can chickpeas (rinsed and drained)
  4. 1 large yellow onion (finely diced)
  5. 2 tablespoons garlic (minced)
  6. 2 teaspoons fresh parsley (chopped)
  7. 1 teaspoon cumin
  8. 1 1/2 teaspoons ground coriander
  9. 2 tablespoons lemon juice
  10. 1/2 teaspoon salt
  11. Sesame seeds
Directions
  1. Gather the ingredients.
  2. Heat oven to 425 F.
  3. Bake sweet potatoes for one hour or until they can be pierced easily with a fork. Alternatively, you can microwave the sweet potatoes (usually 20 minutes for two large sweet potatoes, depending on your microwave). Allow sweet potatoes to cool completely. Once cooled, peel off skins and discard.
  4. Place cooled sweet potatoes in a large bowl and mash with a fork. Add flour, chickpeas, onion, garlic, parsley, cumin, coriander, lemon juice, and salt. Continue to mash with a fork until well combined and smooth in consistency. Alternatively, pulse all of the ingredients in a food processor for quick mashing.
  5. Using your hands, a melon baller, cookie scoop, or tablespoon, form mixture into small balls and place them 2 inches apart on a baking sheet that has been sprayed with cooking spray. Sprinkle with the desired amount of sesame seeds. Chill falafel balls in the refrigerator about 45 minutes.
  6. Heat oven to 375 F. Remove the chilled falafel balls from the refrigerator and bake for about 10 to 12 minutes or until golden and crispy.
  7. If you choose to flatten the balls with a fork for a small falafel patty, bake them for about 8 to 10 minutes.
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Egyptian-Style Chicken Kebabs
Calories261 Kcal
Protein27 g
Fat14 g
Carbs4 g

Egyptian-Style Chicken Kebabs

OtherNon-vegetarian1620 min

These kebabs are marinated in classic Middle Eastern style spices. The use of yogurt in the marinade creates a thick sauce that sticks to the meat and holds the...

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Ingredients
  1. 2 tablespoons/30 mL plain yogurt
  2. 2 teaspoon/10 mL sea salt
  3. Dash black pepper
  4. 1/2 teaspoon/2 1/2 mL turmeric
  5. 1/2 teaspoon/2 1/2 mL dry mustard
  6. 1 teaspoon/5 mL curry powder
  7. 1/2 teaspoon/2 1/2 mL ground​ cardamom
  8. 2 teaspoons/10 mL lemon juice
  9. 2 teaspoons/10 mL vinegar
  10. 2 large skinless boneless chicken breasts (cut into 1-inch cubes)
  11. 1 onion (cut into 8 thin slices)
  12. Garnish: tomato slices and green pepper rings
  13. 4 mint leaves (thinly sliced), or a handful of chopped parsley
Directions
  1. Combine the yogurt, salt, black pepper, turmeric, mustard, curry powder, cardamom, lemon juice, and vinegar in a large glass or plastic bowl.
  2. Add the cubed chicken into the bowl, toss to combine, cover with plastic wrap, and place in the refrigerator for 1 to 4 hours.
  3. Preheat the grill to medium-high heat.
  4. Remove the chicken pieces and thread onto skewers, alternating with the sliced onion, using about 5 pieces of chicken per skewer.
  5. Place the kebabs on the grill and cook for 10 to 12 minutes, turning occasionally, until cooked through and the internal temperature reaches 165 F.
  6. Remove from the heat and garnish with tomato slices, green pepper rings, and fresh mint or parsley.
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