Basic Healthy Recipe
Classic Falafel
(4 votes)
(4 votes)
Classic Falafel - Smart basic recipe for connoisseurs. Photo: Beeke Hedder
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
239
calories
Calories
Healthy, because
Even smarter
Nutritional values
These chickpeas are full of vegetable protein for muscle building and maintenance.
This falafel can be prepared in advance and then frozen in portions.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 239 cal. | (11 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.1 g | (30 %) |
more nutritional values
(1 Portion)
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 122.3 μg | (204 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 109 μg | (36 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 3.5 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 359 mg | (9 %) | ||
| Calcium | 112 mg | (11 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 199 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 14 ozs chickpeas (from the can; drained weight)
- ½ Red onion
- 1 garlic clove (clove)
- ¾ oz cilantro (fresh)
- ¾ oz parsley (fresh)
- 1 small chili pepper
- 1 lemon
- 1 Tbsp ground Cumin
- 3 ½ ozs Chickpea flour
- salt (kosher)
- 1 Tbsp olive oil
Preparation
Kitchen utensils
1 Blender, 1 Sieve, 1 Knife, 1 Cutting board, 1 Citrus juicer, 1 Skillet
Preparation steps
1.
Drain and rinse the chickpeas. Peel and coarsely chop the onion and garlic. Wash cilantro and parsley, shake dry and pluck leaves. Halve the chili pepper lengthwise, remove the seeds and wash. Squeeze the juice of the lemon.
2.
Puree everything together with ground cumin and chickpea flour and season to taste with salt.
3.
Form 16-20 balls from the mass. Heat the olive oil in a large pan and fry the balls for about 10 minutes over medium heat on all sides.
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