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Butternut Squash Falafel with Tahini Maple Sauce
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Up to 10 servings
Butternut Squash Falafel with Tahini Maple Sauce

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Recipe adapted from:
Kaiser Permanente

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$0.00 Cooking Fee
Serving Size: 3 falafel and 1 pita bread

Dairy Free Egg Free Vegan Vegetarian
Baked butternut squash falafel with tahini maple sauce will be your new favorite plant-based dinner staple! This version is packed with plant protein and fiber!
https://thrive.kaiserpermanente.org/care-near-you/northern-california/santaclara/butternut-squash-falafel-with-tahini-maple-sauce/

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https://thrive.kaiserpermanente.org/care-near-you/northern-california/santaclara/butternut-squash-falafel-with-tahini-maple-sauce/

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Instructions
Preheat the oven to 400°F. Line a baking sheet with parchment paper or a silicone mat.
Make the caramelized onions: slice onions lengthwise vertically so that they are in about 1 cm wide slices of onion. Heat a skillet over medium-high heat until heated. Add the onions and stir around. Add the oil and stir again. Top skillet with a lid and turn heat to lowest setting for 15 minutes, stirring around every 3-5 minutes. Remove lid and turn up heat to medium or medium high and cook onions for another 20-25 minutes or until golden brown and softened and taste sweet to taste, stirring every 3-5 minutes to make sure it doesn’t burn. Add small amount (1 teaspoon) water if needed to help keep from burning/getting dry.
Make the oat flour by blending ½ cup oats in a blender or food processor until a fine flour and place into a medium sized bowl.
Add chickpeas, garlic and pumpkin or butternut squash puree to the bowl of a food processor or blender. Pulse just a few times until you get a chunky mixture. You do not want to fully puree the mixture! Just a couple pulses should leave it chunky.
Add this mixture to the bowl with the oat flour. Add: cumin, coriander, onion powder, turmeric and salt and pepper along with the roughly chopped parsley. Add the lemon juice and stir together to combine.
Use a cookie scoop or your hands to portion into balls on the baking sheet.
Bake for about 20 minutes or until the tops are golden brown.
Make the sauce: combine all of the ingredients for the maple tahini sauce. Sauce should be thin enough to use as a drizzle, but not super watery! Add more water as necessary to thin it out.
Remove falafel from oven, let cool slightly and place in pita or flatbread, topped with caramelized onions, greens, and tahini drizzle.

Cook Times

Active Prep35

Hands-On Cook20

Hands-Off Cook0

Passive0

Total Time55 minutes

Recipe Serving Size10

Ingredients

Ingredients
Butternut squash falafel:
1 cup old fashioned rolled oats
6 clove garlic roughly chopped or pressed
30 ounce canned butternut squash puree
30 ounce canned garbanzo beans drained
1 cup Italian parsley chopped
1/2 cup fresh lemon juice
2 teaspoon onion powder
4 teaspoon ground coriander
4 teaspoon ground cumin
1 teaspoon ground turmeric
1 teaspoon freshly ground black pepper
2 teaspoon sea salt
Maple tahini sauce:
1 cup tahini
4 tablespoon pure maple syrup
1/2 cup fresh lemon juice from 2-4 lemons
4 tablespoon water to thin
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Caramelized Onions:
6 large yellow onion (about 6 cups sliced)
2 teaspoon avocado oil
Optional additional for serving:
4 ounce baby spinach
10 whole wheat pita bread

Cooking Tools Required
12-inch saute pan, Blender, Colander, Cutting board, Measuring cups and spoons, Mixing bowls, Oven, parchment paper, Sharp Knives, Spatula, Top Stove

Reheating/Serving Instructions
Heat falafel in the oven at 350 degrees for 15 minutes. Warm pita in the microwave on medium high power until heated through.

Nutrition
Calories: 500kcal | Carbohydrates: 76g | Protein: 18g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6g | Sodium: 1085mg | Potassium: 812mg | Fiber: 14g | Sugar: 13g | Vitamin A: 14848IU | Vitamin C: 31mg | Calcium: 163mg | Iron: 7mg

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Tahini Marinated Chicken Bowl with Cucumber Tomato Salad
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FSA/HSA eligible
Up to 10 servings
Tahini Marinated Chicken Bowl with Cucumber Tomato Salad

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Recipe adapted from:
Karin Adoni Ben-David

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$0.00 Cooking Fee
Serving Size: 8 ounces

FSA/HSA eligible Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.

Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
Shop FSA/HSA eligible dishes when qualified

Dairy Free Diabetes Friendly Egg Free Gluten Free Keto Lower Carb Nut Free Paleo Refined Sugar Free Soy Free Whole 30
This recipe is courtesy of dietician Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This colorful, vegetable filled chicken salad, uses tahini, a delicious sesame paste that gives the dressing a nutty creamy texture.

Tahini Marinated Chicken Bowl with Cucumber Tomato Salad quantity

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Instructions
In a bowl, combine the marinade ingredients. Pour half into a large ziplock freezer bag(s), and place the rest in a container in the refrigerator. Add chicken to a plastic bag, seal tightly, and massage to coat chicken in marinade. Marinate in the refrigerator for at least 1 hour.
Meanwhile add all the salad ingredients through to the lettuce, to a large mixing bowl. Toss to combine.
Remove chicken from refrigerator, then preheat grill to MED. Set the container of reserved tahini marinade on the counter to come to room temperature. Remove chicken from marinade and discard any excess marinade. Lightly oil grill grates and gently pat excess marinade from chicken. Grill chicken about 4 minutes per side, until cooked through (instant read thermometer should read 165 degrees), and remove to a plate. When cool enough to handle, slice chicken.
Arrange bowls with salad ingredients, top with chicken, then additional dressing. Sprinkle salads with lemon juice, olive oil, and sesame seeds.

Cook Times

Active Prep15

Hands-On Cook8

Hands-Off Cook0

Passive60

Total Time1 hour 23 minutes

Recipe Serving Size10

Ingredients

Ingredients
3½ pound boneless skinless chicken thigh
2 tablespoon avocado oil for the grill grates
Chicken marinade:
1/2 cup tahini paste make sure to stir the tahini well while it’s in the container before measuring
4 tablespoon avocado oil
6 tablespoon water
4 tablespoon Italian parsley finely chopped
2 tablespoon fresh rosemary finely chopped
2 lemon zested, then juiced
1/2 teaspoon crushed red pepper
4 clove garlic minced
2 shallot minced
1 teaspoon Kosher salt
For the salad:
3 cup cucumber peeled and chopped
3 cup cherry tomato halved
2/3 cup Italian parsley roughly chopped
6 tablespoon fresh mint roughly chopped
1 head romaine lettuce chopped
Sprinkle salad with:
2 tablespoon fresh lemon juice
2 tablespoon extra virgin olive oil
2 teaspoon sesame seeds

Cooking Tools Required
Colander, Cutting board, Freezer bag, Grill, Kitchen towels, Measuring cups and spoons, Meat Thermometer, Mixing bowls, Sharp Knives

Reheating/Serving Instructions
Heat chicken in a sauté pan over medium heat until heated through.

Nutrition
Calories: 403kcal | Carbohydrates: 12g | Protein: 35g | Fat: 25g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 151mg | Sodium: 396mg | Potassium: 861mg | Fiber: 4g | Sugar: 3g | Vitamin A: 6393IU | Vitamin C: 37mg | Calcium: 97mg | Iron: 4mg

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Quinoa Stuffed Bell Peppers
$0.00 Cooking Fee
Rated 0 out of 5
FSA/HSA eligible
4 servings
Quinoa Stuffed Bell Peppers

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Recipe adapted from:
Mayumi Tavalero

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 8 ounces

FSA/HSA eligible Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.

Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
Shop FSA/HSA eligible dishes when qualified

Dairy Free Diabetes Friendly Egg Free Gluten Free Heart Healthy Nut Free Refined Sugar Free Soy Free Vegan Vegetarian
This recipe is high in fiber, heart-healthy, and diabetes-friendly. The quinoa provides a complete protein, and the combination of beans and vegetables offers a significant fiber boost, helping with blood sugar management. These stuffed peppers are a delicious and nutritious meal for any occasion!

Quinoa Stuffed Bell Peppers quantity

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Instructions
Preheat the Oven: Preheat your oven to 375°F (190°C).
Cook the Quinoa: Rinse the quinoa under cold water to remove any bitterness. In a medium pot, bring 2 cups of water or vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15–20 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff with a fork and set aside.
Prepare the Bell Peppers: While the quinoa is cooking, cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish, cut side up.
Make the Filling: In a large mixing bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, red onion, cumin, chili powder, garlic powder, smoked paprika (if using), olive oil, salt, and pepper. Stir everything together until evenly mixed.
Stuff the Peppers: Spoon the quinoa mixture into each bell pepper, packing it tightly and mounding it on top.
Bake the Peppers: Cover the baking dish with foil and bake the stuffed peppers for 25–30 minutes, or until the peppers are tender. For a slightly crispier top, remove the foil for the last 5-10 minutes of baking.
Garnish and Serve: Remove the peppers from the oven and sprinkle with fresh cilantro. Serve with lime wedges on the side for an added burst of freshness.

Cook Times

Active Prep15

Hands-On Cook0

Hands-Off Cook25

Passive0

Recipe Serving Size4

Ingredients

Ingredients
4 piece large bell peppers any color
1 cup quinoa uncooked
2 cup water
15 ounce canned black beans no salt added rinsed and drained
1/2 cup frozen corn kernels
15 ounce canned diced tomatoes drained
1/4 cup red onion finely chopped
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon smoked paprika
1 tablespoon extra virgin olive oil
1/4 teaspoon Kosher salt
1/4 teaspoon freshly ground black pepper
Optional:
1/4 cup fresh cilantro chopped

Cooking Tools Required
Baking Pan, Colander, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Pot with lid, Sharp Knives, Top Stove

Reheating/Serving Instructions
Heat in the microwave on medium power until heated through.

Nutrition
Calories: 343kcal | Carbohydrates: 58g | Protein: 15g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 725mg | Potassium: 1094mg | Fiber: 14g | Sugar: 8g | Vitamin A: 4099IU | Vitamin C: 169mg | Calcium: 112mg | Iron: 6mg

*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
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Butternut Squash Falafel with Tahini Maple Sauce

Butternut Squash Falafel with Tahini Maple Sauce

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Butternut squash falafel:

Maple tahini sauce:

Caramelized Onions:

Optional additional for serving:

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Nutrition

Tahini Marinated Chicken Bowl with Cucumber Tomato Salad

Tahini Marinated Chicken Bowl with Cucumber Tomato Salad

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Chicken marinade:

For the salad:

Sprinkle salad with:

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Quinoa Stuffed Bell Peppers

Quinoa Stuffed Bell Peppers

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