Basic Healthy Recipe

Classic Falafel

5
Average: 5 (2 votes)
(2 votes)
Classic Falafel

Classic Falafel - Smart basic recipe for connoisseurs. Photo: Beeke Hedder

share Share
print
bookmark_border Copy URL
Health Score:
9,5 / 10
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)
Calorie239 kcal(11 %)
Protein13 g(13 %)
Fat7 g(6 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage9.1 g(30 %)
(1 Portion)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E5.1 mg(43 %)
Vitamin K122.3 μg(204 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.9 mg(33 %)
Vitamin B₆0.2 mg(14 %)
Folate109 μg(36 %)
Pantothenic acid0.8 mg(13 %)
Biotin3.5 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C35 mg(37 %)
Potassium359 mg(9 %)
Calcium112 mg(11 %)
Magnesium85 mg(28 %)
Iron4.2 mg(28 %)
Iodine7 μg(4 %)
Zinc1.9 mg(24 %)
Saturated fatty acids1.1 g
Uric acid199 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
14 ounces chickpeas (from the can; drained weight)
½ Red onion
1 garlic (clove)
¾ ounce cilantro (fresh)
¾ ounce parsley (fresh)
1 small chile pepper
1 lemon
1 tablespoon ground Cumin
3 ½ ounces Chickpea flour
salt (kosher)
1 tablespoon olive oil
How healthy are the main ingredients?
chickpeasolive oilparsleygarliclemonCumin
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.