Falafel with Hummus
Nutritional values
(Percentage of daily recommendation)
| Calorie | 371 cal. | (18 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.2 mg | (77 %) | ||
| Vitamin K | 16 μg | (27 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 559 mg | (14 %) | ||
| Calcium | 167 mg | (17 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 200 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Ingredients
- For the Falafel
- 125 grams dried Fava bean (fava beans)
- 125 grams dried chickpeas
- 1 onion
- 1 garlic clove
- ½ handful cilantro
- salt
- cayenne pepper
- ½ tsp ground Cumin
- 1 Tbsp lemon juice
- vegetable oil (for frying)
- For Hummus
- 200 grams chickpeas (in a can)
- 2 garlic cloves
- salt
- 1 Tbsp Tahini (Sesame paste from a jar)
- 1 tsp lemon juice
- ground Cumin
- 2 Tbsps Sesame seeds
- 1 Tbsp olive oil
Preparation steps
For the falafel: Rinse both types of beans and soak in plenty of water for 12 hours.
For the hummus: Pour the chickpeas into a sieve and rinse under cold water. Puree with a hand blender. Peel and chop the garlic, then grind finely with the salt. Add the garlic and salt to the chickpea puree and mix with the tahini, lemon juice, cumin, 1 teaspoon of sesame seeds and olive oil. Stir in a little cold water if needed. Season with salt, pour into a bowl and sprinkle with the remaining sesame seeds.
Remove and drain the beans, separating from the pods. Peel and coarsely chop the onion and garlic. Rinse the cilantro, shake dry and finely chop the leaves. Puree the peas with onion, garlic and cilantro in a blender finely and season with salt, pepper, lemon juice and cumin. With moistened hands, form into walnut-sized balls. Fry in portions for 2-3 minutes until golden brown. Drain on paper towels.
Place the falafel in bowls and serve with hummus.
