Falafel

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Falafel
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 52 min.
Ready in
Calories:
537
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie537 cal.(26 %)
Protein20 g(20 %)
Fat17 g(15 %)
Carbohydrates74 g(49 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.1 μg(1 %)
Vitamin E11.1 mg(93 %)
Vitamin K30.7 μg(51 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.2 mg(14 %)
Folate74 μg(25 %)
Pantothenic acid1.5 mg(25 %)
Biotin9.8 μg(22 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C31 mg(33 %)
Potassium486 mg(12 %)
Calcium247 mg(25 %)
Magnesium96 mg(32 %)
Iron4.3 mg(29 %)
Iodine13 μg(7 %)
Zinc2.7 mg(34 %)
Saturated fatty acids3.4 g
Uric acid237 mg
Cholesterol7 mg
Complete sugar9 g

Ingredients

for
4
For the falafel
500 grams chickpeas (canned)
2 scallions
1 garlic clove
1 generous pinch Baking powder
2 Tbsps freshly chopped parsley
2 Tbsps freshly chopped cilantro
Cumin (ground)
salt
cayenne pepper
breadcrumbs (as needed)
vegetable oil (for cooking)
For the sauce and stuffed pita bread
250 grams Yogurt (0.1% fat)
2 Tbsps Lime juice
2 Tbsps chopped mint
2 Tomatoes
1 white onion
4 sheets Iceberg lettuce
4 small Pita bread
mint
How healthy are the main ingredients?
chickpeasparsleymintgarlic cloveCuminsalt

Preparation steps

1.

For the falafel: drain chickpeas in a colander, rinse off thoroughly and drain well. Rinse and dry scallions, chop very finely. Puree chickpeas finely. Peel garlic and chop very finely. Add scallions, garlic, baking powder and herbs to chickpeas and season with cumin powder, salt and cayenne pepper. Add enough breadcrumbs to make malleable mixture. With damp hands, make about 16 small balls. Heat oil in a pan and cool falafel, few pieces at a time, for about 5-6 minutes or until golden brown on all sides. Drain on paper towels.

2.

For the sauce and stuffed pita bread: whisk yogurt with lime juice and mint. Rinse tomatoes and remove stalks, slice. Peel onion and cut into rings. Rinse and spin dry lettuce, tear into smaller pieces, if needed. 

3.

Open pita bread in the middle and fill with prepared salad ingredients and mint leaves. Arrange falafel on top and serve drizzled with the sauce.

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