All these recipes are similar in the sense that they use a combination of legumes, grains, vegetables and spices to form the high protein food and then cook it to set the grains or reach the required texture (interior and exterior). All of these can be batch cooked and freezed for a convenient and accessible meal preparation. For these, a food processor is recommended, but you could also be done with a masher or blender with some water. Depending on the texture and batch cooking potential, a convection oven or air frier could work best.
Options#
In order of potential "Crunchiness" to softness
- Falafels or Nuggets/Fingers
- Burgers
- Tofu-like Slabs or Sticks
- Sausages
Ingredients#
Base#
- Grains Whole or Flour: Quinua/Oats/Rice/Wheat
- Legume: Lentils/Chickpeas/Peas/Beans/Soy
- Mushrooms
- Nut/Seed Butter
- Chopped Nuts/Seeds
- Flax Meal or Wheat Flour as binder
Vegetables
- Onion
- Garlic
- Tomato
- Bell Pepper
Sauces and Pastes
- Soy Sauce
- Tomato Paste
- Nutritional Yeast
- Dates/Plums Whole or Syrup
Spices#
- Onion/Garlic powder
- Paprika
- Cayenne Pepper
- Cumin
- Fines Herbes (parsley, chives, tarragon, and chervil)
- Rosemary
Variant#
- Breaded Soy
- Ginger/Soy Sauce
- Lentil/mushroom
- Black bean/mushroom
Falafels#
Ingredients#
| Quantity | Ingredient |
|---|---|
| 300g | Chickpeas (Garbanzo) |
| 120g | Onion |
| 8 cloves | Garlic |
| 12 branches | Coriander |
| 8 branches | Parsley |
| 6 branches | Dill |
| 3 tbsp | Lemon |
| 4 tbsp | Nut/Seed butter |
| 2 tsp | Baking Powder (optional, for texture) |
| 2 tsp | Baking soda (optional, to soften the soaking chickpeas) |
| 2 tbsp | Sesame seeds (optional, for decoration) |
| To Taste | Salt, coriander seed, cumin, pepper, turmeric, cinnamon, paprika |
Steps#
-
Leave the chickpeas soaking for at least 8 hours.
- You may add the baking soda to soften the chickpeas and make them easier to cook
- Drain the chickpeas
- Mix all ingredients with a food processor
-
Mold the mixture into your desired shape, falafel, nuggets, burgers, sticks?
- There are tools for molding the mix into the signature falafel shape. And you could also find a patty maker or burger press.
-
Add your falafels to the oven or air frier. Turn the falafels halfway for even cooking
- 180°C (350°F) in air fryer for 25 minutes
- 180°C (350°F) in oven for 30 minutes
- Pan on medium heat
Tools#
- Food processor
- Oven, Air Friers or Pan
Inspiration#
- The TRICK to making the Best Falafels you’ll EVER eat - YouTube
- How to Make Falafel? Falafel Recipe That Will Make You So Happy Every Time! - YouTube
- STOP DEEP FRYING YOUR FALAFEL and make my vegan air fryer / baked falafel! Gluten-free, quick soak! - YouTube
Lentil, Black bean or Mushroom Burgers#
| Quantity | Ingredient |
|---|---|
| 300g | Chickpeas (Garbanzo) |
| 120g | Onion |
| 8 cloves | Garlic |
| 8 cloves | Oats or Grain Flour |
| 8 cloves | Flax meal |
| 8 cloves | Bell Pepper |
| 8 cloves | Tomato Paste or Powder |
| 12 branches | Oregano |
| 8 branches | Parsley |
| 6 branches | Dill |
| 6 branches | Tomillo, Laurel, Romero |
| 3 tbsp | Lemon |
| 4 tbsp | Nut/Seed butter |
| To Taste | Salt, fines herbes, coriander seed, pepper, paprika |
Soy-Vegetables Sausage#
- Legumes: Soy, Chickpea, Beans or Lentils
- Roasted Vegetables
- BellPepper, carrot, tomato, onion, garlic
- Tomato Paste
- Soy sauce
-
Spices#
Tips#
- You may use the leftover soy obtained when making soy milk, also known as okara.
Breading and Toasting#
Two containers,
- Liquid for Coating
- Corn starch
-
Solids that Toast
- Seeds: Sesame seeds
- Corn, quinua flakes or wheat's Panko
- Chopped toasted bread or croutons
- Chopped nuts