Falafel Lunch Box
Falafel Lunch Box - Healthy happiness in a lunchbox!
Healthy, because
Even smarter
Nutritional values
Need some nerve food for the job? Carrots can help us cope better with major stresses thanks to their B vitamins. With their high protein content provide chickpeas nourish the muscles. And they reduce the effects of the stress hormone cortisol through the mineral magnesium.
You can prepare a larger quantity of the carrot falafel directly and freeze them - then you can always spontaneously prepare a delicious falafel box. The carrot falafel with salad are also a great addition to other dishes and look great in a colorful vegetable bowl or in wraps.
(Percentage of daily recommendation)
| Calorie | 588 cal. | (28 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.4 g | (41 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin K | 170.3 μg | (284 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.9 mg | (49 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 13.4 μg | (30 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 944 mg | (24 %) | ||
| Calcium | 209 mg | (21 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 238 mg | |||
| Cholesterol | 19 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- ½ red onion
- 2 carrots
- 14 ozs chickpeas (can; drained weight)
- 1 tsp ground Cumin
- 2 tsps Harissa powder
- 2 Tbsps Whole Grain Spelt Flour
- ½ tsp Baking powder
- 14 ozs whole grain breadcrumbs
- salt
- peppers
- 2 romaine lettuce hearts
- 1 Cucumber
- 5 Radish
- 7 ozs Greek yogurt
- 6 Tbsps Canola oil
Preparation steps
Peel and dice the onion. Clean and peel carrots, grate coarsely and squeeze out some moisture. Rinse chickpeas and drain. Grind onion, carrots, chickpeas, cumin, 1 tsp harissa, flour, baking powder and breadcrumbs in a blitz chopper. Season mixture with salt and pepper and refrigerate for about 30 minutes.
Meanwhile, divide lettuce into leaves, wash and shake dry. Clean the cucumber, wash and slice lengthwise into thin slices. Clean, wash and finely slice the radishes. Mix yogurt with remaining harissa and fill into small glasses.
Shape falafel mixture into 16 small balls with wet hands. Heat oil in a large frying pan. Fry falafels in it on all sides for 5-7 minutes until golden brown. Remove balls from pan and drain.
Divide prepared ingredients with falafels among lunch boxes and place a glass of yogurt in each falafel box.
