We recently enjoyed falafel for dinner, served with tahini sauce, fresh salad, and plain yogurt. This was (like most of our meals :P) very frugal, and once the garbanzo beans are soaked and cooked, fairly quick to put together. I did an approximate price breakdown so you can see how affordable this is, as well as some of the strategies I use to keep food costs down. These costs are for a meal for 9 people.
- 1.5 lb dried chickpeas/garbanzo beans (soaked, sprouted, and cooked – you can leave out sprouting if you’re short on time)
- 4 cloves of garlic or 1 – 2 t. garlic powder
- 2 T. dried parsley or 1/4 c. fresh parsley
- 2 t. sea salt (I used Real Salt)
- 2 t. cumin
- 3 t. baking powder
- 3 T. warm water
Blend the chickpeas with water (I use some of the water they cooked in, keeping everything in the pot and blending with an immersion/stick blender). Mix the spices and baking powder in a separate bowl so they blend evenly, then mix well into the chickpea mixture. Form into flat patties so that you can cook it without deep frying it. Fry in buttered pan on each side until browned, or spread into a well-greased pan and bake as patties or a loaf at 350 degrees until it looks done.
Cost: I bought the chickpeas on sale for .59 lb, figure another .20 for the spices. Total cost of falafel loaf- 1.09.
- 1 c. tahini (sesame butter)
- 1/2 c. lemon juice
- 1/2 c. cold water
- 3 cloves garlic or 1 t. garlic powder
- 1 t. sea salt
Blend all of the above ingredients until smooth. Serve as a sauce for the falafel loaf. I bought the tahini on sale for 2.99 for 16 oz, and this was about half the container, so 1.50 for the tahini, about .50 for the lemon juice . Total cost of tahini sauce: $2.
For the salad, I chopped up lots of pickling cucumbers, tomatoes, and homemade lacto- fermented pickles, and made a simple dressing of extra virgin olive oil and lemon juice with a sprinkle of salt and pepper. I used reduced produce for this (.29 lb for cukes and pickles, .49 lb for tomatoes), and I bought the olive oil on sale (naturally!), 3.99 for 1 quart/18 oz. So a large amount of salad (guesstimating about 12 cups) including dressing was about $3.50.
I didn’t make the yogurt with raw milk, something I often like to do and which is very affordable. I used store bought plain yogurt on sale for .99 a quart.
Total cost for an ample and filling falafel dinner for a family of 9 – $7.59.
(This post is part of Pennywise Platter Thursday.)