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Chickpea Fritters (Falafel)

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Chickpea Fritters (Falafel)
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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
443
calories
Calories

Nutritional values

1 <none> contains
(Percentage of daily recommendation)
Calorie443 kcal(21 %)
Protein14.16 g(14 %)
Fat23.32 g(20 %)
Carbohydrates46.65 g(31 %)
Sugar added0 g(0 %)
Roughage9.76 g(33 %)
Vitamin A98.43 mg(12,304 %)
Vitamin D0.67 μg(3 %)
Vitamin E2.15 mg(18 %)
Vitamin B₁0.27 mg(27 %)
Vitamin B₂0.25 mg(23 %)
Niacin3.55 mg(30 %)
Vitamin B₆0.25 mg(18 %)
Folate243.98 μg(81 %)
Pantothenic acid0.47 mg(8 %)
Biotin1.89 μg(4 %)
Vitamin B₁₂0.42 μg(14 %)
Vitamin C12.25 mg(13 %)
Potassium444.06 mg(11 %)
Calcium86.64 mg(9 %)
Magnesium63.59 mg(21 %)
Iron4.61 mg(31 %)
Iodine21 μg(11 %)
Zinc1.93 mg(24 %)
Saturated fatty acids2.68 g
Cholesterol58.33 mg

Ingredients

for
12
Ingredients
¼ cup sunflower oil
1 onion (finely chopped)
2 cloves garlic (crushed)
2 cups canned chickpeas (drained and rinsed)
2 teaspoons ground Cumin
1 teaspoon ground cilantro
1 handful parsley (finely chopped)
1 egg (beaten)
0.333 cup all-purpose flour
How healthy are the main ingredients?
chickpeasparsleygarliconionCuminegg

Preparation steps

1.

Preheat the oven to 220°C / 425°F.

2.

Heat 1 Tablespoon of the sunflower oil in a frying pan over a moderate heat and saute the onion and garlic for 4-5 minutes, stirring occasionally, until soft. Continue cooking for a further 2-3 minutes until they start to color, add the spices and stir well, then transfer to a mixing bowl.

3.
Add the chickpeas and mash using a potato masher until the chickpeas are broken down. Stir in the parsley and some seasoning, then add the beaten egg and mix well, using your hands.
4.

Take tablespoons of the mixture and mold into small balls using the palms of your hand. Roll in the flour, shaking off any excess.

5.
Heat the remaining sunflower oil in a large frying pan over a moderate heat and brown the falafel all over.
6.
Transfer to a lined baking tray and bake for 10-12 minutes until golden brown and crispy. Remove and serve piled on a plate.
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