nosh magazine
It’s easy to add the lovely herbaceous flavour of
asparagus to homemade felafels - simply chop
the spears finely in a food processor and combine
with the usual ingredients. Ideally prepare the
mixture a few hours before cooking to allow it to
firm up. These make such a delicious snack or
lunchbox treat that it is worthwhile whipping up
a double quantity.
Ingredients
ASPARAGUS
FELAFELS
sparagus has abundant nutrition packed into every spear, including a range
of B group vitamins, vitamin C and potassium. Add to that the emerging
research that asparagus has bio-active compounds like antioxidants, that are
helping protect the body against future disease and you have a pretty impressive
vegetable. Here are a few good reasons to eat asparagus:
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• Asparagus is low in kilojoules, without fat or cholesterol, while providing fibre.
That makes it a must for any diet, including a weight loss diet.
• Asparagus provides the essential B group vitamins thiamin, riboflavin, niacin,
B6 and biotin.
• Asparagus is a great source of folate, with a serve giving us over 20 per cent of
our daily needs. Folate is important for expectant mothers and for reducing
heart disease risk.
• A serve of asparagus provides about a quarter of our daily needs of vitamin C.
• Asparagus has a brilliant range of bio-active compounds, such as antioxidants
like rutin and beta-carotene. The research strongly suggests that the bio-active
compounds in asparagus are keeping us healthy, well into old age.
• Asparagus has potassium to help keep our blood pressure healthy.
• 3 spring onions, chopped
• 1 bunch asparagus, woody ends removed,
chopped
• 1½ cups cooked or canned drained chick
peas
• 2 to 3 garlic cloves, chopped or crushed
• ½ to 1 teaspoon ground cumin
• ½ to 1 teaspoon ground coriander seeds
• ¼ cup fresh coriander leaves
• Chick pea flour
• Oil for cooking
Method
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Enjoy this recipe from the Australian Asparagus Council (www.asparagus.com.au)
GLENN CARDWELL, APD
Learn more at: website | profile
Glenn is an Accredited Practising Dietitian with 33 years in clinical and public health nutrition,
including 10 years as consultant dietitian to the National Heart Foundation, five years at the
Children’s Hospital in Sydney and was a major player in establishing the WA School Canteen
Association in 1994. He is also an award winning professional speaker.
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www.n4foodandhealth.com
Place all ingredients except for chick pea
flour in a food processor, and process
until thoroughly combined. Gradually
add in enough chick pea flour to form a
soft dough-like consistency. Transfer to a
bowl, cover and set aside in refrigerator
for a few hours or overnight.
Taking small pieces of mixture, form
into balls the size of a walnut.
To deep fry felafels, heat enough oil to
cover felafels. Test if the oil is hot
enough by dipping the end of a wooden
spoon in oil. When oil is hot enough, it
bubbles up around the wooden spoon. If
not, continue heating oil and testing
using this method). Cook felafels until
light golden brown, remove immediately
and drain thoroughly on paper towel to
remove excess oil.
For lower fat felafels, flatten the balls
slightly. Heat 1 tablespoon olive oil and
cook felafels until golden brown on first
side. Turn felafels over and cook on
other side until golden brown.
Serve at once or allow to cool and store
in airtight container in refrigerator for
two to three days. N