Healthier Version Of A Classic Recipe

Carrot Falafels with Tahini Yogurt Dip

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Carrot Falafels with Tahini Yogurt Dip

Carrot falafels with tahini yogurt dip - Healthier finger food snack with sunny flavors!

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 12 h. 45 min.
Ready in
Calories:
456
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie456 kcal(22 %)
Protein17 g(17 %)
Fat20 g(17 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage10.8 g(36 %)
Vitamin A0.7 mg(88 %)
Vitamin D0.4 μg(2 %)
Vitamin E5.6 mg(47 %)
Vitamin K151.6 μg(253 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.8 mg(40 %)
Vitamin B₆0.5 mg(36 %)
Folate203 μg(68 %)
Pantothenic acid1.3 mg(22 %)
Biotin12.6 μg(28 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C20 mg(21 %)
Potassium764 mg(19 %)
Calcium178 mg(18 %)
Magnesium95 mg(32 %)
Iron4.3 mg(29 %)
Iodine10 μg(5 %)
Zinc2.2 mg(28 %)
Saturated fatty acids3.6 g
Uric acid99 mg
Cholesterol55 mg
Complete sugar9 g

Ingredients

for
4
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
How healthy are the main ingredients?
Yogurtcarrotolive oiloniongarlic cloveegg
Preparation

Kitchen utensils

1 Blender

Preparation steps

1.

Cover chickpeas with water and soak for 12 hours, preferably overnight.

2.

The next day, drain peas and cook in boiling water for about 15 minutes over medium heat. Then drain and leave to cool.

3.

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.

4.

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.

5.

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.

6.

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.