Falafel with Hummus
Healthy, because
Even smarter
Nutritional values
Both the falafel and hummus are made from chickpeas, which are rich in heart-healthy fats as well as vegetable protein.
Serve this in a pita with some yogurt sauce and cucumbers for a delicious Middle Eastern lunch.
(Percentage of daily recommendation)
| Calorie | 418 cal. | (20 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 19.4 μg | (32 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 279 mg | (7 %) | ||
| Calcium | 224 mg | (22 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 188 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Ingredients
- For the falafel
- 8 ozs chickpeas
- 1 onion
- 1 clove garlic cloves
- 1 bunch flat leaf parsley
- 1 tsp Cumin
- Sea salt
- cayenne pepper
- 4 Tbsps Pastry flour
- 2 Tbsps Sesame seeds
- vegetable oil (for frying)
- For the hummus
- 12 ozs chickpeas
- 3 cloves garlic cloves
- 2 lemons (juiced)
- salt
- 1 generous pinch Cumin
- 6 ozs Tahini (sesame paste from a jar)
- 1 generous pinch red chili peppers (chopped)
Short on time? Use canned chickpeas!
Preparation steps
For the falafel, soak the chickpeas overnight. Drain and simmer in a pot, covered with water, for about 40 minutes.
Peel and finely chop the onion. Peel and crush the garlic. Rinse the parsley and shake dry. Pluck the leaves and chop finely.
Purée the chickpea, onion, crushed garlic and parsley. Season with cumin, salt and cayenne pepper.
Add the flour and bring together to form a dough. Shape with damp hands into walnut-sized balls. Roll in some sesame seeds and fry in some oil for 3-4 minutes, until golden brown. Drain on paper towels.
Garnish to taste with chili, chives and sesame seeds. Serve with hummus.
For the hummus, soak the chickpeas overnight. Drain and simmer in a pot, covered with water, for about 40 minutes. Purée with a hand blender.
Peel the garlic cloves, crush finely and season with salt. Add to the chickpea purée and season with tahini, lemon juice, chile pepper, cumin and salt to taste. Cover and refrigerate for 30 minutes.
