MEZZE

Falafel
Houmous Dip
Pitta Bread
Moutabel
Stuffed Vine Leaves
Rocket Salad Leaves (20g)
Fresh Melon Slices (200g)

Nutritional Analysis per serving (based on serving sizes suggested in recipes, or as stated)

*Recommended daily allowance (Food labelling regulations)

FALAFEL
Serves 4

Ingredients
200g/1 cup dried chick peas or 400g/16oz can chickpeas or garbanzo beans
1 large onion, chopped
2 cloves of garlic, chopped
3 tbsp fresh parsley, chopped
1 tsp coriander
1 tsp cumin
2 tbsp flour
Reduced-sodium salt & pepper
Oil for frying

Preparation
Place dried chickpeas in a bowl and cover with cold water.  Allow to soak overnight (this step is not required if using canned chickpeas).
Drain chickpeas and place in a pan with fresh water.  Bring to a boil.
Allow to boil for 5 minutes, then let simmer on low for about 1 hour.
Drain and allow to cool for 15 minutes.

Combine chickpeas, garlic, onion, coriander, cumin, reduced-sodium salt and pepper in a medium bowl.  Add the flour.
Mash the chickpea mixture, ensuring the ingredients mix well together.  You can also combine them using a food processor.

Form the resulting thick paste into small balls, about the size of Ping-Pong balls.  Flatten slightly.

Fry in 2 inches of oil at 350F, until golden brown (5-7 minutes).

Serve hot.

Source: Mideastfood.about.com

Nutritional Analysis

*Recommended daily allowance (Food labelling regulations)

HOUMOUS DIP
Serves 10 as a dip

Ingredients
400g cooked chickpeas
1-2 cloves of garlic, chopped
1 tbsp olive oil
Lemon juice to taste
1 tbsp tahini
Paprika to serve
Reduced-sodium salt and freshly ground black pepper

Preparation
Cook the garlic in some oil over medium heat for 7-8 minutes, uncovered, until the garlic is softened. Leave to cool then add to the chick-peas and tahini and whizz in a food processor until smooth. Season to taste with lemon juice, salt and pepper. Serve in a bowl with a little paprika sprinkled over the top.
Source: Tesco recipe leaflet

Nutritional Analysis

*Recommended daily allowance (Food labelling regulations)

PITTA BREAD
Serves 8

Ingredients
250ml (9floz) warm water
375g (13oz) plain bread flour
1 tsp reduced-sodium salt
1 tbsp olive oil
1½ tsp caster sugar
1½ tsp dried yeast

Preparation
Place all ingredients in bread pan of a bread machine.  Select dough setting and press start.  When the dough is ready the machine will beep.

Turn dough onto a lightly floured surface.  Gently roll and stretch dough into a 25cm (10inch) rope.  With a sharp knife, divide dough into 8 pieces. Roll each into a smooth ball. With a rolling pin, roll each ball into a 6 to 18cm (3 to 7 in) circle. Set aside on a lightly floured work surface. Cover with a cloth. Let pittas rise about 30 minutes until slightly puffy.

Preheat oven to 260°C / Gas mark 10. Place 2 or 3 pittas on a wire cooling rack. Place rack directly on oven rack. Bake pittas 4 to 5 minutes until puffed and tops begin to brown. Remove from oven and immediately place pittas in a sealed brown paper bag or cover them with a damp drying cloth until soft. 

Once pittas are softened, either cut in half or split top edge for half or whole pittas. They can be stored in a plastic bag in the refrigerator for several days or in the freezer for 1 or 2 months.

Source: Allrecipes.co.uk

Nutritional Analysis

*Recommended daily allowance (Food labelling regulations)

MOUTABEL
Serves 8

Ingredients
1 medium aubergine
1 clove garlic
A few sprigs of fresh basil
½ green chilli
1 tbsp tahini
1 tbsp fresh lemon juice
A pinch of reduced-sodium salt
1 sprig fresh mint
1 tsp olive oil

Preparation
Preheat oven to 200°C/Gas mark 6.  Lightly grease a baking tray.

Place aubergines on the baking sheet.  Bake in the preheated oven for 30 minutes, or until soft and seared.

In a food processor, grind together garlic, basil and green chillies.

Scoop aubergine flesh from the skins and mix with the garlic mixture in the food processor.  Discard skins.

Transfer the mixture to a serving dish.  With a fork, mash in tahini, lemon juice and reduced-sodium salt.  Garnish with mint and olive oil.  

Source: Allrecipes.co.uk

Nutritional Analysis

*Recommended daily allowance (Food labelling regulations)

STUFFED VINE LEAVES
Serves 4 as a main meal
or 8 as a snack or part of a mezze meal

Ingredients
500g fresh vine leaves (or a packet of vine leaves in salt water)
285g/1½ cups rice, washed
60g/1 cup parsley, chopped
30g/½ cup mint leaves, chopped
4 small tomatoes, chopped
4 spring onions, chopped
8 tbsp/½ cup olive oil
180ml/¾ cup lemon juice
2 potatoes, sliced
Reduced-sodium salt and pepper (note: the salt is not required if you use the vine leaves packed in brine)

Preparation
Dip the vine leaves in boiling water for 1 minute, remove and put aside. If using the ones from the packet remove and wash a few times to get rid of the salt.

Combine the rice with the herbs, onions, tomatoes, lemon juice, oil, salt and pepper. Open the vine leaves on a board one at a time. Put 1 tsp of the mixture on each, fold in 2 sides then roll like a small cigar. Repeat till you finish all the leaves or the stuffing.

 Arrange the sliced potatoes in the bottom of a saucepan, then put all the stuffed vine leaves on top, cover with water.

Use a plate to fit inside the saucepan as a lid, to stop the vine leaves from opening.

Cook on slow heat for 1 hour or till the leaves are well cooked. Discard potatoes. Serve cold.

Source: Lebaneserecipes.com

Nutritional Analysis

*Recommended daily allowance (Food labelling regulations)