Meal Plan: Magical Mid East Inspiration: Middle Eastern Inspired meals Meal 1 Meal 2 Meal 3 Chickpea falafel bread (p. 2) Babaghanoush (p. 2) Date, Walnut and Celery Salad (p. 3) Dill Tempeh Kebabs (p. 4) Tabbouleh (p. 4) Grilled vegetable salad (p. 5) Balela (p. 6) Pomegranate and green bean quinoa salad (p. 6) Dark Greens with allspice (p. 7) Weekly Extras Snack/Dessert: Muhammara (Roasted Pepper dip) (p. 8) Breakfast/Smoothie: Pomegranate Smoothie (p. 8) Soup: Moroccan Chickpea Soup (p. 9) Green Falafel Balls (p. 10) Vegan/ Meal Substitution Questions about this meal plan? Connect with the creator! Twitter: @MeghanTelpner + @chefkristinrugg Fruits + Veg 5 lemons 4 zucchini 6 carrots 2 eggplants 2 heads garlic 1 bunch parsley 1 bunch cilantro 1 bunch mint 1 bunch dill 2 stalks celery 1 bunch spinach Fruits + Veg 1 cucumber 3 tomatoes 2 red onions 1 white onion 2 bell peppers 1 pt grape tomatos 2 pomegranates 3 cups green bean 1 banana 1 bunch kale 1 bunch collards Spices Cayenne pepper Cumin Turmeric Allspice Sea salt Cinnamon Curry powder Oregano Basil Coriander Ginger Shopping List* Grains/Beans 3 cans chickpeas 1 can black beans Chickpea flour Quinoa Dairy/Eggs Sheep s milk feta Oils/Fats Olive oil Nuts/Seeds Sesame seeds Tahini Almonds Walnuts Flax seeds Miscellaneous Balsamic vinegar Cider Vinegar Tempeh Baking powder Roasted red peppers Pomegranate molasses Meghan s Shop Raw Honey Sun Warrior Protein powder Find Meghan s Shop items at www.meghantelpner.com/shop.
Meal Plan 1 Chickpea Falafel Bread Prep Time: 15 minutes Cook Time: 25-35 minutes Ingredients: (6-8 servings) 2 cups cooked chickpeas or fava beans or 1 can (19oz) chickpeas (or fava beans) drained and rinsed 2 Tbs freshly squeezed lemon juice 1 Tbs curry powder 1 tsp sea salt 2 Tbs olive oil 1 Tbs flaxseed, ground mixed with 1/4 cup water (as vegan replacement for 1 egg) 1 cup coarsely grated zucchini or yellow summer squash 1 cup carrot grated 1/2 cup veggie of choice (I often use up my broccoli stocks in this or slip in some kale) 1/2 cup toasted chickpea flour or brown rice flour 1/2 tsp baking powder Directions: Preheat oven to 400. In food processor, process chickpeas, lemon juice, curry powder, sea salt and olive oil for 30 seconds or until smooth. Transfer to a bowl. Stir flax/water mix into chickpea puree and mix well. Stir in zucchini, carrots and other veg. Mix in flour and baking powder. Spread out mix on a parchment paper lined baking sheet. Bake for 25-35 minutes, until feels dry on top. Allow to cool slightly and cut into bread-like shapes. You, of course, can also go old school with the falafel and just dollop it onto the cookie sheet in round falafel like balls. Babaghanoush (roasted eggplant spread) Cook Time: 20 minutes Ingredients (4-6 servings) Roasted eggplant: 1 large eggplant, chopped into 1 squares (peeling optional) 1 tbsp olive oil sea salt and black pepper, to taste Spread: Roasted eggplant (see above) 2-3 cloves garlic 2
1/4 cup sesame seeds or tahini juice of half a lemon (2-3T) 4-6 tbsp olive oil 1-2 tbsp finely chopped italian parsley (as needed) sea salt, to taste Preheat oven to 400 degrees. Toss eggplant with olive oil and a big pinch each sea salt and black pepper. Spread on a baking sheet and bake for 20-30 minutes until eggplant is soft and breaks easily with a fork. Let cool slightly before pureeing. In a food processor or vita mix, combine eggplant, garlic, sesame seeds or tahini, lemon juice and olive oil (you will need more if you are using sesame seeds over tahini- start with 4T either way). Puree until smooth, adding olive oil as necessary. Taste for seasoning, adding more sea salt as needed. If desired, stir in chopped parsley, or garnish with parsley bits before serving on top of chickpea bread. Date, Walnut and Celery Salad with tahini lemon dressing Cook Time: 0 minutes Ingredients (4 servings) Salad 2 stalks celery, sliced thin on a bias 8 dates, pitted and chopped ½ cup walnuts, toasted and chopped 4 cups spinach, chiffonade (rolled and sliced thinly) ¼ cup sheeps milk feta (optional) Tahini lemon dressing 2 tbsp tahini (sesame seed paste) 2 tbsp lemon juice 1 tbsp olive oil, more as needed 1 clove garlic ½ tsp dried oregano pinch sea salt water as needed To prepare vinaigrette, whisk or blend tahini with lemon juice, olive oil, garlic, oregano and pinch of sea salt. Add water as needed to reach desired consistency. Toss celery, walnuts, dates and spinach. Top with sheep s milk feta (if using) and drizzle with tahini lemon dressing just before serving. 3
Meal Plan 2 Dill Tempeh Kebabs (+ sitting) Cook Time: 20-25 minutes Ingredients (4 servings) 1 block tempeh, cut into cubes 1/4 cup olive oil 1/3 cup lemon juice ½ tbsp apple cider vinegar 2 tbsp fresh chopped dill* 2 cloves garlic, minced pinch sea salt 1/2 red onion, large dice 1 zucchini, large dice Directions Whisk together olive oil, lemon juice, vinegar, dill, garlic and pinch sea salt. Toss tempeh with marinade and let marinate in fridge at least 2 hours. Meanwhile, soak skewers in water. Preheat oven or indoor grill to 375. Arrange marinated tempeh cubes on skewer, alternating with zucchini and onion pieces. Bake on a rack, or grill skewers 20-25 minutes, turning once, until veggies are cooked and tempeh is golden. *don t like dill? Try this recipe with fresh chopped oregano or mint. Quinoa Tabbouleh Cook Time: 15 minutes Ingredients (4 servings) 1 cup dry quinoa, rinsed 1 medium tomato, chopped 1/2 cucumber, diced 1/2 small red onion, diced large handful fresh parsley leaves, roughly chopped small handful fresh mint leaves, roughly chopped Juice of 1/2-1 lemon (to taste) 3-4 tbsp olive oil, or as needed to moisten garlic powder, paprika, sea salt and black pepper to taste Cook quinoa according to package directions, omitting any oil. Let cool. 4
Toss quinoa with all veggies and herbs. Add oil until moistened to desired consistency. Add lemon juice, garlic powder, paprika, salt and pepper to taste. If you d like, you can add a bit of cayenne for a touch of heat. Serve this alongside your favorite middle eastern entrée, or as a lunch with some chickpeas thrown in. Roasted Vegetable Salad Cook Time: 30-40 minutes Ingredients (6 servings) 2 colored bell peppers, chopped 1 eggplant, chopped 1 red onion, chopped 2 medium zucchini, chopped 1 pint grape tomatoes, halved 4 cloves garlic, minced 1 tsp dried oregano 1 tsp dried basil ¼ cup olive oil 2 tbsp balsamic vinegar or lemon juice pinch sea salt 2 tbsp chopped fresh parsley 2 tbsp chopped fresh cilantro Preheat oven to 400 degrees. Toss peppers, eggplant, onion and zucchini with garlic, oregano, basil, olive oil, vinegar/lemon juice and pinch of sea salt. Spread on a baking sheet and bake 15-20 minutes until vegetables are starting to soften. Add halved tomatoes and toss. Cook for another 10-15 minutes until tomatoes are wilted and vegetables are starting to brown. Remove from oven and let cool. Toss with parsley and cilantro. Season to taste and serve warm or chilled. 5
Meal Plan 3 Balela- mid eastern style bean salad Cook Time: 0 minutes Ingredients (Serves 4) 1 can organic chickpeas, drained and rinsed 1 cup organic black beans, drained and rinsed 1 medium tomato, chopped (about 1/2 cup) 1/3 cup red onion, chopped 1/4 cup parsley, chopped fine 2 tbsp fresh mint, minced 3 tbsp olive oil 1/2 tablespoon apple cider vinegar 1/2 tablespoon fresh lemon juice 1 clove garlic, minced (or garlic powder, to taste) large pinch sea salt (or to taste) black pepper and cayenne pepper, to taste Drain and rinse beans, dry well. Toss with all other ingredients. Let sit at least 30 minutes to let flavors meld. Pomegranate and Green Bean Quinoa salad Cook Time: 15-20 minutes Ingredients (6 servings) 2 cups quinoa 4 cups water 3 Tbs honey 1/2 slivered almonds 1 pomegranate, seeded 3 cups green beans, sliced to 1 inch pieces 1 lemon, juiced salt to taste Rinse quinoa thoroughly in a seive, rubbing the grains slightly to rinse away bitter coating. Place quinoa, honey and water into a pot. Bring to a boil and then reduce to simmer for about 15-minutes or until all water is absorbed. Once cooked, allow to sit covered for ten minutes and then fluff it up with a spoon. While quinoa is cooking, lightly toast slivered almonds in a frying pan or in the oven on low heat. Toast just until lightly browned, set aside and allow to cool. 6
Steam green beans lightly, just until they turn bright green colour. You want them to still have a crunch. Once quinoa is cooked, beans are steamed, pomegranate is seeded, and almonds are toasted, toss together in a large mixing bowl, adding in lemon juice and salt. Dark Greens with Allspice Prep Time: 5 minutes Cook Time: 10 minutes Ingredients (4 servings) 2 tbsp coconut oil 1 head kale, chopped 1 head collard greens, chopped 2 cloves garlic ½ tsp allspice ¼ tsp cumin 2 tbsp lemon juice sea salt to taste Heat coconut oil over medium heat in a large sautee pan. Add garlic to pan and cook until translucent. Add seasonings and toast for 10-15 seconds. Add greens to pan. Cook, stirring often, until greens are just wilted. Add lemon juice and cook until liquid is mostly evaporated. Season to taste and serve immediately. 7
Weekly Extras Snack/Dessert: Muhammara (red pepper walnut dip) Cook Time: 0 minutes Ingredients (6-8 servings) 1 12-oz jar roasted red peppers, drained 3 cloves garlic, minced 2 cups walnuts, toasted 2 tbsp olive oil (more as needed) 2 tbsp pomegranate molasses* 1 tbsp fresh lemon juice 1 tsp ground cumin pinch cayenne, to taste (this dip is traditionally quite spicy; but good spicy or mild) sea salt, to taste In a blender, blend all ingredients until slightly chunky or smooth (your choice). Add seasonings to taste and serve. Breakfast/Smoothie: Pomegranate Mint Smoothie Prep Time: 5 minutes Cook Time: 0 minutes Ingredients (1 serving) 1 small banana, frozen 1/2 cup pomegranate arils 1/4 cup goat or sheep s milk yogurt (make this vegan: add 2 tbsp almonds instead) small handful fresh mint leaves 1 tbsp honey (optional) 1 scoop vanilla protein powder (optional) 1/4 cup liquid of choice: I used almond milk, but pomegranate juice would add to the tangy pom-flavor! Blend in Vita-mix or high speed blender and serve. Soup: Moroccan Spiced Chickpea Carrot Soup Cook Time: 15 minutes 8
Ingredients (2-3 servings) 2 tbsp olive oil 1 small onion, diced 4 medium carrots, chopped small 1 large clove (or 2 small) garlic 1/4 tsp cumin 1/4 tsp coriander 1/4 tsp cinnamon 1/8 tsp tumeric 1/8 tsp paprika 1/8 tsp ginger pinch saffron (if you have it, can be omitted) 1 can chickpeas (or 2 cups cooked), rinsed 1 medium vine ripe tomato, chopped 1 tsp sea salt, more to taste black pepper, to taste 1 tablespoon fresh squeezed lemon juice 3 cups water small handful almonds, chopped 2 tbsp fresh cilantro, chopped Heat the oil on medium heat. Add onion and cook until translucent. Add carrot and continue cooking until softened, stirring occasionally. Add garlic and stir, cook for one minute. Add all spices and toast for 1-2 minutes. Add tomato and chickpeas, stir to mix with onion and spice mixture. Add salt, black pepper to taste and lemon juice. Stir well and pour in water. Bring water to a boil, reduce heat and simmer partially covered 20-30 minutes. Season to taste. Top with a sprinkle of almond and fresh cilantro. Serve hot. Vegan Substitution: Green Falafel Balls Cook Time: 20-30 minutes Ingredients (6-8 servings) 1 large can chickpeas (about 2.5 cups) ½ large onion 3 cloves garlic ¼ cup parsley small handful fresh kale ½ tsp zaatar (or use ¼ tsp each oregano and thyme) 9
1 tsp cumin ~1 tbsp olive oil 2-4 tbsp chickpea flour (or gluten- free flour of choice) 1 tsp sea salt Preheat oven to 375 degrees. Lightly grease a baking pan and set aside. In a food processor, combine onion and garlic cloves. Pulse until chopped finely. Add chickpeas, parsley, kale and spices and process. Stream in olive oil as needed (up to 1 tbsp) to blend well. Add sea salt, to taste. Add in chickpea flour, 2 tbsp at a time, until mixture is thick and almost easy to handle. Refrigerate batter for 30 minutes. Using your hands, roll mixture (should be soft but fairly easy to handle) into golf-ball sized balls. Place on baking sheet. Bake for 20 minutes. Turn and bake another 15-20 until firm and golden. 1