Falafel with Sesame Seeds, Served with Salad and Flatbread
Nutritional values
(Percentage of daily recommendation)
| Calorie | 426 cal. | (20 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.7 mg | (89 %) | ||
| Vitamin K | 44.2 μg | (74 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 689 mg | (17 %) | ||
| Calcium | 217 mg | (22 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- 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)
Preparation steps
Soak the chickpeas overnight covered with plenty of cold water.
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.
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.
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.
Serve the falafel with the salad, flatbread, and tahini.
