Chard Falafel
Chard falafel - Delicious variation of a classic
Healthy, because
Even smarter
Nutritional values
Iron is also responsible for the transport of oxygen in the blood and its formation. Chard and Chickpeas provide a lot of this trace element. The all-around healthy monounsaturated and polyunsaturated fatty acids from sesame do a lot of good for the heart, blood vessels, and brain.
For the vegan version of sweet potato mash with chard falafel, simply replace the butter with a vegetable alternative or vegetable oil (e.g. olive oil). The leftover herbs can be mixed with (soy) yogurt and some salt and pepper and make an excellent dip for the falafel.
(Percentage of daily recommendation)
| Calorie | 862 cal. | (41 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 113 g | (75 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 22.3 g | (74 %) |
| Vitamin A | 3.3 mg | (413 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 15.9 mg | (133 %) | ||
| Vitamin K | 33.7 μg | (56 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.5 mg | (113 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 21.2 μg | (47 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 103 mg | (108 %) | ||
| Potassium | 1,520 mg | (38 %) | ||
| Calcium | 434 mg | (43 %) | ||
| Magnesium | 313 mg | (104 %) | ||
| Iron | 10.6 mg | (71 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 6.3 mg | (79 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 279 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 6 ozs Swiss chard
- salt
- 10 ozs chickpeas (can; drained)
- 2 onions
- 4 garlic cloves
- 3 handfuls Fresh herbs (dill, parsley, coriander)
- peppers
- Red pepper flakes
- 1 ½ tsps ground Cumin
- 2 tsps ground cilantro
- 16 ozs Whole wheat flour
- 1 tsp Baking powder
- 28 ozs Sweet potato
- 1 Tbsp butter
- 4 Tbsps Canola oil
- 6 Tbsps Sesame seeds
- 1 tsp black caraway
- 1 Tbsp honey
- 2 Tbsps Tahini (sesame paste)
Kitchen utensils
Preparation steps
For the falafels, clean, wash and chop the chard and cook in salted water for about 4 minutes. Then drain, rinse and squeeze well. Rinse the chickpeas and drain. Peel and chop 1 onion and garlic. Wash herbs, shake dry and pluck leaves, set aside 1 handful for garnish.
Mix everything in a bowl, season with salt, pepper, chili flakes, 1 tsp cumin and coriander and mash coarsely. Mix in flour and baking powder and work everything into a malleable mass, adding a little flour or water if needed. Form 12 balls from the mass and let rest for 5-10 minutes.
Meanwhile, peel remaining onion and sweet potatoes, coarsely dice both and cook in salted water for 15-20 minutes until soft. Then drain, add butter, mash coarsely and season with salt, pepper and remaining cumin.
Heat oil in a large frying pan. Fry chard falafel in it over medium heat for 10 minutes, turning. Place sesame seeds on a plate. Roll chard falafel in it and arrange on plates with sweet potato mash. Sprinkle with black cumin, chili flakes and remaining herbs and drizzle with honey and tahini.
