Vegetarian Delicacy

Falafel with Fresh Salad

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Falafel with Fresh Salad
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Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 13 h.
Ready in
Calories:
180
calories
Calories

Healthy, because

Even smarter

Nutritional values

Falafel are the classics of Levantine cuisine and are traditionally prepared from chickpeas. The legumes can also curb ravenous appetite: Chinese and Australian researchers found in studies that chick peas can balance blood sugar levels and thus prevent ravenous appetite attacks, because the large amount of dietary fibre that promotes digestion keeps blood sugar levels low and ensures long lasting satiety.

And which side dish goes with falafel with fresh salad? Enjoy flatbread with it. EAT SMARTER's pita breads are also a wonderful accompaniment and are also quickly made!

1 serving contains
(Percentage of daily recommendation)
Calorie180 kcal(9 %)
Protein2.37 g(2 %)
Fat14.29 g(12 %)
Carbohydrates13.68 g(9 %)
Sugar added1.05 g(4 %)
Roughage3.01 g(10 %)
Vitamin A321.69 mg(40,211 %)
Vitamin D0 μg(0 %)
Vitamin E0.39 mg(3 %)
Vitamin B₁0.07 mg(7 %)
Vitamin B₂0.05 mg(5 %)
Niacin0.82 mg(7 %)
Vitamin B₆0.13 mg(9 %)
Folate28.98 μg(10 %)
Pantothenic acid0.32 mg(5 %)
Biotin4.49 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C56.17 mg(59 %)
Potassium342.25 mg(9 %)
Calcium60.7 mg(6 %)
Magnesium23.46 mg(8 %)
Iron3.1 mg(21 %)
Iodine0.75 μg(0 %)
Zinc0.38 mg(5 %)
Saturated fatty acids1.93 g
Cholesterol0 mg

Ingredients

for
4
For the salad
2 Romaine lettuce
250 grams Cherry tomatoes
1 Cucumber
1 red onion
1 handful mint
1 handful parsley
1 lemon (juiced)
4 tablespoons olive oil
1 pinch sugar
salt
freshly ground peppers
For the falafel
salt
freshly ground peppers
vegetable oil (for cooking)
How healthy are the main ingredients?
Cucumberonionmintparsleylemonolive oil

Preparation steps

1.

For the falafel: soak chickpeas overnight in plenty of cold water.

2.

Peel onion and garlic and chop coarsely. Process in a blender with bread and drained chickpeas. Combine with baking powder, tahini, cumin powder, coriander powder, red pepper, parsley, lemon zest, salt and pepper and mix well. Let rest for 30 minutes, covered.  

3.

For the salad: rinse lettuce and chop or tear into smaller pieces. Rinse and halve tomatoes. Peel cucumber and cut into pieces. Peel onion and cut into thin strips. Rinse mint and parsley, shake dry and chop coarsely. Prepare dressing: whisk lemon juice with oil and 2-3 tablespoons of water, season with sugar, salt and pepper. Combine lettuce, tomatoes, cucumber, herbs and onion. Toss with the dressing and season to taste. 

4.

Shape balls from falafel mixture. Heat oil in a wide saucepan and add falafel balls, few at a time. Cook for about 4 minutes or until golden brown, turning for even cooking. Drain on paper towels.

5.

Arrange falafel on plates and serve with salad. If desired, accompany by pita bread and yogurt.