Falafel
Nutritional values
(Percentage of daily recommendation)
| Calorie | 537 cal. | (26 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 11.1 mg | (93 %) | ||
| Vitamin K | 30.7 μg | (51 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 486 mg | (12 %) | ||
| Calcium | 247 mg | (25 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 237 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 9 g |
Ingredients
- For the falafel
- 500 grams chickpeas (canned)
- 2 scallions
- 1 garlic clove
- 1 generous pinch Baking powder
- 2 Tbsps freshly chopped parsley
- 2 Tbsps freshly chopped cilantro
- Cumin (ground)
- salt
- cayenne pepper
- breadcrumbs (as needed)
- vegetable oil (for cooking)
- For the sauce and stuffed pita bread
- 250 grams Yogurt (0.1% fat)
- 2 Tbsps Lime juice
- 2 Tbsps chopped mint
- 2 Tomatoes
- 1 white onion
- 4 sheets Iceberg lettuce
- 4 small Pita bread
- mint
Preparation steps
For the falafel: drain chickpeas in a colander, rinse off thoroughly and drain well. Rinse and dry scallions, chop very finely. Puree chickpeas finely. Peel garlic and chop very finely. Add scallions, garlic, baking powder and herbs to chickpeas and season with cumin powder, salt and cayenne pepper. Add enough breadcrumbs to make malleable mixture. With damp hands, make about 16 small balls. Heat oil in a pan and cool falafel, few pieces at a time, for about 5-6 minutes or until golden brown on all sides. Drain on paper towels.
For the sauce and stuffed pita bread: whisk yogurt with lime juice and mint. Rinse tomatoes and remove stalks, slice. Peel onion and cut into rings. Rinse and spin dry lettuce, tear into smaller pieces, if needed.
Open pita bread in the middle and fill with prepared salad ingredients and mint leaves. Arrange falafel on top and serve drizzled with the sauce.
