Mediterranean Bowl

The U.S. News and World Report has ranked the Mediterranean diet as the number 1 best overall diet. It incorporates a good balance of fruits, vegetables, nuts, whole grains, beans, lean protein, healthy fats, herbs and spices. In addition to being healthy, this cuisine is delicious and versatile. This Mediterranean Bowl includes falafel, pearl barley, garlicky green beans, Greek salad, baba ghanoush, parsley salad (modified Tabbouleh), roasted red pepper hummus, cucumber yogurt sauce (Tzatziki) and pita bread. You can make some or all of these components and enjoy them in the form of a bowl or stuff a large pita pocket and enjoy it as a sandwich. Either way, it will make a tasty, healthy and satisfying meal.

Serves: 4 | Prep. time: 1 h | Cook time: 1 h

Ingredients:

1. Falafel

• 1 16oz. can garbanzo beans

• 3 tbsp. whole wheat or oat flour

• 1/4 white onion, diced

• 3 cloves garlic

• 1/4 cup parsley

• 1/8 cup cilantro

• salt

• 1/2 tsp. ground black pepper

• 1 tsp. paprika

• 1 tbsp. lemon juice

2. Pearl barley

• 1/2 cup uncooked pearl barley

• 1/4 cup mixed vegetables (carrots, green beans, peas, corn etc.)

• 1/2 tsp. turmeric powder

• 1/2 tsp. paprika

• salt to taste

3. Garlicky green beans

• 8 oz. fresh green beans

• 1 large clove garlic, minced

• 1 tbsp. olive oil

• salt to taste

• ground black pepper

• 1/2 tbsp. lemon juice

4. Greek salad

• 3 cups mixed salad leaves

• 1/2 cup diced cucumber (1/2 inch cubes)

• 1/2 cup diced tomatoes

• 1/4 cup black or Kalamata oilves

• 1 tbsp. Balsamic vinegar (optional)

5. Baba ghanoush

• 1 medium eggplant

• 2 cloves garlic, minced

• 2 tbsp. olive oil

• 1/8 cup chopped parsley

• salt to taste

• ground black pepper

• 1/2 tbsp. Sumac or Za'atar (if available)

• 1/2 tsp. paprika

6. Parsley salad

• 1.5 cups finely chopped parsley

• 1/2 cup finely chopped cucumber

• 1/2 cup finely chopped tomatoes

• 1/2 tbsp. lemon juice

• salt to taste

• ground black pepper

• 1 tbsp. olive oil

7. Roasted red pepper hummus

• 1 16 oz. can garbanzo beans + 3 tbsp. liquid from can

• 1/8 cup parsley leaves

• 1/2 roasted red pepper (I used the ready-made kind from a jar)

• 1 tsp. toasted sesame oil

• salt to taste

• ground black pepper

• 1 tsp. paprika

• 1/8 cup olive oil

• 1/2 tbsp. lemon juice

8. Cucumber yogurt sauce

• 1/2 cup finely chopped cucumber

• 1/2 cup Greek yogurt

• 1.5 tsp. chopped dill

• 1.5 tsp. chopped mint (optional)

• salt to taste

• ground black pepper

For serving and garnish: Pita bread and Feta cheese

Directions:

1. Falafel:

• Pre-heat oven to 375F.

• Drain all the liquid from the can of garbanzo beans and add beans to a food processor. Add remaining ingredients (see note below about salt) for the falafel in the food processor and pulse several times until a coarse mixture forms. It should hold together in the shape of balls. If it is too wet, add some more flour.

• NOTE: Be careful when adding salt. If canned beans have salt in them, you may not need much more to season the falafel. Taste before adding.

• Form 12 balls using the mixture and place on a lined baking tray. Bake a 375F for 20 minutes, turning the balls half way through.

2. Pearl barley:

• In a sauce pan, add the uncooked pearl barley along with all the other ingredients and 1 cup of water.

• Cook on medium heat for 20-25 minutes. You may need to add more water as needed until barley is tender.

3. Garlicky green beans

• Trim the tops and tails of the green beans.

• Steam for 15 minutes.

• In a pan, heat the olive oil on medium heat. Add the steamed green beans, minced garlic, salt and pepper. Stir fry for 5 minutes or until beans are slightly crisp.

• Turn off heat and add the lemon juice.

4. Greek salad

• Mix all ingredients in a large bowl.

5. Baba Ghanoush

• Pre-heat oven to 375F.

• Take the eggplant and coat with olive oil. We will roast the whole eggplant in the oven.

• Place on a lined baking sheet and roast for 40 minutes. The skin will turn crisp, it may leak out some juices and the inside will become very soft and mushy.

• Remove from oven and let the eggplant cool down.

• Peel off the skin and place the mushy eggplant on a chopping board. With a large sharp knife, chop the eggplant up until it turns into a smooth eggplant paste. This can also be done in a food processor.

• Place the smooth eggplant in a bowl and mix in the other ingredients.

6. Parsley salad

• In a bowl, place chopped parsley. Add the olive oil and salt and using your fingers, rub the oil and salt into the parsley leaves for 2-3 minutes.

• Add the other ingredients of the salad into this bowl and mix.

7. Roasted red pepper hummus

• Add all the ingredients (except salt) into a food processor and run at the lowest speed for 3-4 minutes. This will ensure everything blends together and forms a very smooth and creamy hummus.

• NOTE: If canned garbanzo beans are salted, the hummus will not need more salt. Taste before adding.

8. Cucumber yogurt sauce

• Mix all the ingredients together in a bowl.

Assemble: Take a large bowl and place a layer of the Greek salad at the bottom. On the bed of salad, place all the other components.

If making a sandwich, take a large pita pocket and layer with all ingredients.

Garnish with crumbled Feta cheese and enjoy!