Baked Falafel from The China Study Cookbook

This healthy Baked Falafel in Pita with Cucumber Dill Dip from The China Study Cookbook by LeAnne Campbell comes together quickly, and it makes a terrific lunch or light dinner.

The China Study

I’m sure most people in the vegan community are familiar with The China Study, even if they haven’t read it. It details the research of T. Colin Campbell, in which he discovered that a whole foods, plant-based diet is the best way to stop widespread growth of obesity, diabetes, heart disease, and cancer. It sounds great in theory, but some can find it difficult to adhere to without help. Thankfully The China Study Cookbook offers that assistance!

The China Study Cookbook

The China Study Cookbook was written by T. Colin Campbell’s daughter LeAnne Campbell. She was in high school when her father began changing the family’s diet due to his scientific findings. LeAnne loved her mother’s cooking, but like many teenagers, she began eating Standard American Diet fare while in college. It wasn’t until after she served for the Peace Corps in the Dominican Republic after graduating that she decided to go vegan for both health and ethical reasons, and the decision stuck.

To help those who are new to a plant-based lifestyle, LeAnne offers a wide range of help, including tips on transitioning your diet, how to raise children on a plant-based diet, and how to safely prepare and store food. She also includes a few handy lists, such as vegan substitutions for common animal-based ingredients and kitchen tools that are helpful to have on hand.

The recipes in The China Study Cookbook range for breakfast and lunch dishes to dinner, dessert, and snacks. They all feature healthy, whole foods, and they’re made with ingredients that are pretty easy to find at any grocery store. The dishes make it easy for newbies, as many of them are veganized versions of classic dishes. You’ll find recipes for Sweet Potato Enchiladas, Eggplant “Parmesan,” Apple Pie Pancakes, and Chocolate Brownie Birthday Cake.

The Campbells believe that nutrition should come from food, not supplements (and I agree with them!), and they advocate for a diet that consists of a wide variety of ingredients. Those ingredients include an abundance of vegetables, of course, as well as grains, beans, nuts and fruits—all of which have a starring roll in LeAnne’s recipes. All of the recipes are oil-free and use minimal salt and sweeteners.

Revised and Expanded Edition

This is a revised and expanded edition of LeAnne’s The China Study Cookbook from 2013. I have a copy of the older edition as well, so I compared the two to see what changes have been made. Not only have 75 new recipes been added, but there’s also mouth-watering new photography.

Chapters in The China Study Cookbook include:

• Breads and Muffins
• Breakfast Dishes
• Appetizers and Salads
• Soups
• Sandwiches and Wraps
• Entrées
• Sides
• Desserts

Baked Falafel

The first recipe I cooked up with The China Study Cookbook was the Baked Falafel in Pita. I absolutely love falafels, and I eat them often, but I’ve never made them myself! Well, I’ve used mixes, but I’ve never made them from scratch. I guess I’ve always figured that since they’re so easy to buy, there’s really no point in making my own. But actually there is. Most falafels are deep fried, and while that might make them quite tasty, it does make them rather unhealthy. I was really intrigued by the idea of baking them.

This baked falafel recipe was much easier to make than I thought it would be. I just mixed up a few ingredients in my food processor and then scooped the mixture into balls. They were baked for 20 minutes, and then lunch was ready! They pair nicely with Cucumber Dill Dip. This recipe is definitely something I’m going to be adding to my regular meal rotation.

If you’re trying to eat healthier or are just in need of a few more plant-based recipes for your repertoire, The China Study Cookbook is for you!

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Baked Falafel In Pita

Chickpeas are a staple in my household. I always have a couple of cans on hand to use in some of my favorite quick recipes: Coconut Corn Chowder, Hummus, Ocean Chickpea Sandwiches, Quick Three-Bean Soup, Masala’s Chickpeas, and this falafel, which is especially good with shredded lettuce and Cucumber Dill Dip.

Course Sandwich

Cuisine Mediterranean

Keyword baked falafel

Yields 4 servings

Author LeAnne Campbell, PhD

Ingredients

• 2 tablespoons vegetable broth
• 1 (15-ounce) can chickpeas, rinsed and drained
• ¼ cup chopped onions
• 2 garlic cloves
• 2 tablespoons chopped fresh parsley
• ½ teaspoon ground cumin
• ¾ teaspoon salt
• ¼ teaspoon black pepper
• ¼ cup garbanzo bean flour
• Pita bread, for serving
• Shredded lettuce, for serving
• 1 recipe Cucumber Dill Dip (see below), for serving

Instructions

1. Preheat oven to 350˚F. Line a baking sheet with parchment.
2. Add vegetable broth, chickpeas, onions, garlic cloves, parsley, cumin, salt, and black pepper to a food processor. Blend until mixture begins to hold together.
3. Add mixture to a bowl and stir in garbanzo bean flour.
4. Form 12 small balls. Place on lined baking sheet. Bake for 20 minutes.
5. Serve on pita bread with shredded lettuce and cucumber dill dip.

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Cucumber Dill Dip

Course Condiment

Cuisine Mediterranean

Keyword cucumber dill dip

Yields 2 cups (approximately)

Author LeAnne Campbell, PhD

Ingredients

• 1 cup silken tofu
• 1 tablespoon lemon juice
• 3 garlic cloves
• ½ teaspoon salt
• 2 teaspoons fresh dill
• 1 cup cucumbers, grated
• 2 tablespoons green onions, chopped
• Black pepper, to taste

Instructions

1. In a food processor, blend tofu, lemon juice, garlic, salt, and dill. Pour into a small bowl.
2. Fold in cucumbers and green onions, then season with black pepper.

I have a copy of The China Study Cookbook for one lucky winner this week. Follow the instructions below to enter. Contest ends at midnight on August 12th. U.S. and Canada residents only, please. Good luck!
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If you enjoyed this recipe, you might also like:

• Tahini Kale Salad with Garlicky Chickpeas
• Smoky Kale and Chickpeas with Miso Peanut Drizzle
• Curried Coconut Spinach & Chickpeas
• Curried Mango Chickpea Wrap