Falafel with Sesame Seeds, Served with Salad and Flatbread

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Falafel with Sesame Seeds, Served with Salad and Flatbread
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Health Score:
91 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 13 h.
Ready in
Calories:
426
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie426 cal.(20 %)
Protein11 g(11 %)
Fat30 g(26 %)
Carbohydrates27 g(18 %)
Sugar added1 g(4 %)
Roughage7.7 g(26 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E10.7 mg(89 %)
Vitamin K44.2 μg(74 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.7 mg(39 %)
Vitamin B₆0.3 mg(21 %)
Folate98 μg(33 %)
Pantothenic acid1.1 mg(18 %)
Biotin7.7 μg(17 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C55 mg(58 %)
Potassium689 mg(17 %)
Calcium217 mg(22 %)
Magnesium93 mg(31 %)
Iron4.2 mg(28 %)
Iodine10 μg(5 %)
Zinc2.2 mg(28 %)
Saturated fatty acids4.1 g
Uric acid142 mg
Cholesterol0 mg
Complete sugar8 g

Ingredients

for
4
For Falafel
250 grams dried chickpeas
1 onion
2 garlic cloves
1 slice stale white bread
1 tsp Baking powder
2 Tbsps Tahini (sesame paste)
1 Tbsp ground Cumin
1 tsp ground cilantro
½ tsp Chili powder
2 Tbsps freshly chopped parsley
1 tsp lemon zest
salt
peppers (freshly ground)
vegetable oil (for frying)
2 Tbsps Sesame seeds
For the salad
1 Romaine lettuce
150 grams Cherry tomatoes
1 Cucumber
8 Radish
1 handful mint
1 lemon (juice)
4 Tbsps olive oil
1 pinch sugar
salt
peppers (freshly ground)
How healthy are the main ingredients?
chickpeaswhite breadolive oilSesame seedsmintparsley

Preparation steps

1.

Soak the chickpeas overnight covered with plenty of cold water. 

2.

Peel the onion and garlic and coarsely chop. Add the stale bread and drained chickpeas to a food processor, and chop finely. Add the baking powder, tahini, cumin, coriander, chili powder, parsley, lemon zest, salt, and pepper. Process until combined. Let rest for 30 minutes. 

3.

Rinse, trim and cut the romaine into strips for the salad. Rinse and halve the tomatoes. Rinse the cucumber, cut in half lengthwise, scrape out the seeds and cut into pieces. Rinse, trim and slice the radishes. Rinse the mint, shake dry and cut into strips. For the dressing, whisk together the lemon juice with the oil, sugar, 2-3 tablespoons water, salt and pepper. Mix the lettuce, tomatoes, cucumbers, radishes and mint with the dressing and season with salt and pepper.

4.

Form the falafel mixture with wet hands into small balls. Heat the oil to fry in a large saucepan. Fry the falafel in batches, and cook until golden brown, about 4 minutes. Rotate, to ensure even cooking and color. Add the sesame seeds to a plate, and coat the falafel in them when they're done cooking. 

5.

Serve the falafel with the salad, flatbread, and tahini.