Carrot Falafels with Tahini Yogurt Dip
Carrot falafels with tahini yogurt dip - Healthier finger food snack with sunny flavors!
Healthy, because
Even smarter
Nutritional values
Part of the dietary fiber in carrots consists of pectin. This soluble substance flatters the digestive system and provides a long-lasting feeling of satiety. The bacteria contained in yogurt convert a large proportion of milk sugar (lactose) into lactic acid. This is why people with lactose intolerance often tolerate yogurt well and can eat it without any problems.
Instead of carrots, other root vegetables such as beet, celery, parsnip or parsley root are also suitable for preparing the small balls.
(Percentage of daily recommendation)
| Calorie | 456 cal. | (22 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.8 g | (36 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 151.6 μg | (253 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 203 μg | (68 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 764 mg | (19 %) | ||
| Calcium | 178 mg | (18 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 7 ozs Dried chickpeas
- 5 ozs carrots (1-2 carrots)
- 1 small onion
- 1 garlic clove
- 1 egg
- salt
- peppers
- 1 pinch cinnamon
- 1 tsp Curry powder
- 1 pinch Chili powder
- 1 organic lemon
- 8 ozs sugar free whole wheat Corn flakes
- 7 ozs low fat Yogurt
- 2 Tbsps Tahini
- 1 Tbsp olive oil
- 2 cilantro
- 3 Tbsps Canola oil
Kitchen utensils
Preparation steps
Cover chickpeas with water and soak for 12 hours, preferably overnight.
The next day, drain peas and cook in boiling water for about 15 minutes over medium heat. Then drain and leave to cool.
Meanwhile, clean, peel and finely grate carrots. Peel and coarsely dice onion and garlic. Squeeze the carrot rasps well and collect the juice. Rinse lemon, dry, and cut into quarters. Squeeze one quarter, cut the rest into wedges.
Puree chickpeas with onion, garlic and carrot juice in a blender as fine as possible. Mix with squeezed carrots and egg. Season everything with salt, pepper, cinnamon, curry, chili and lemon juice. Put cornflakes in a freezer bag, close the bag and crumble the flakes with a rolling pin. Place crumbs in a deep plate.
For the dip, mix yogurt and tahini, season with salt and pepper. Pour dip into a small bowl and drizzle with olive oil. Wash the cilantro, shake dry, chop finely and sprinkle over the dip.
Form 12-16 balls from the chickpea mixture and turn them in the breadcrumbs. Heat canola oil in a large frying pan. Fry the balls on all sides over medium heat for about 10 minutes. Remove falafels and drain briefly on paper towels. Serve falafels with lemon wedges and tahini yogurt dip.
