Falafel
Nutritional values
(Percentage of daily recommendation)
| Calorie | 385 cal. | (18 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.8 mg | (73 %) | ||
| Vitamin K | 45.8 μg | (76 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 456 mg | (11 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 46 mg | (15 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 11.8 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 48 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 200 grams dried chickpeas
- 1 kaiser roll (day-old)
- 200 grams Yogurt (0.1% fat)
- 200 grams Crème fraiche
- 2 Tbsps lemon juice
- 1 onion
- 1 garlic clove
- 1 bunch parsley
- 1 Tbsp ground cilantro
- 1 Tbsp ground Cumin
- ¼ tsp Baking powder
- 2 Tomatoes
- ½ Cucumber
- vegetable oil (for cooking)
- salt (pepper)
Preparation steps
Soak chickpeas overnight. Next day, soak bread for 10 minutes in warm water and squeeze well. Whisk yogurt with creme fraiche and lemon juice, season with salt and pepper. Cover and refrigerate. Peel onion and garlic, chop finely.
Drain chickpeas and mash with bread, garlic and onion in a blender. Chop parsley finely, add to the mixture. Mix with spices and season with salt and pepper. Add baking powder and mix well. If mixture is too soft, add 2 tablespoons of breadcrumbs. Shape about 30 walnut-sized balls from the mixture.
Heat oil in a deep pan and cook falafels, few at a time, until golden brown on all sides. Drain on paper towels. Rinse and quarter tomatoes. Peel cucumber. Slice cucumber and cut tomatoes into wedges. Arrange cucumber slices, tomato wedges, yougurt sauce and falafel on plates. Serve.
