Falafel with Tahini Yogurt on Tortillas
Falafel with tahini yogurt on tortillas - A classic in mini format
Healthy, because
Even smarter
Nutritional values
Chickpeas, one of the main ingredients of falafel with tahini yogurt on tortillas, are bursting with vegetable protein and digestive fiber. Edamame, not yet fully ripened soybeans, convince with blood-forming iron and bone-strengthening calcium. In addition, their isoflavones are good for hormone balance and help with menopausal symptoms.
You can get frozen edamame in Asian stores or well-stocked supermarkets. If you can't find any, you can alternatively replace the soybeans with frozen peas or broad beans.
(Percentage of daily recommendation)
| Calorie | 537 cal. | (26 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 26.5 μg | (44 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 373 mg | (9 %) | ||
| Calcium | 234 mg | (23 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 281 mg | |||
| Cholesterol | 4 mg |
Ingredients
- Ingredients
- 2 scallions
- 1 garlic clove
- ½ bunch parsley
- 1 handful mint
- 22 ozs chickpeas (can; drained weight)
- 3 Tbsps Tahini (sesame paste)
- 4 Tbsps Lime juice
- 2 tsps Baking powder
- 1 Tbsp Chickpea flour
- salt
- peppers
- 1 tsp ground Cumin
- 2 Tbsps Canola oil
- 5 ozs frozen Edamame (split)
- 5 ozs Yogurt
- 8 small Whole Grain Tortilla (6 inches diameter)
Kitchen utensils
Preparation steps
Clean the spring onions, wash and cut into rings. Peel garlic. Wash herbs, shake dry and pluck leaves, set aside a few mint leaves for garnish.
Rinse the chickpeas, drain well and puree with the prepared ingredients, tahini, 2 tablespoons lime juice, baking powder and chickpea flour to a malleable mass. Season with salt, pepper and cumin and form 24 small dumplings.
Heat oil in a hot frying pan. Fry the falafel in batches for 10 minutes over medium heat until golden brown all over.
Along the way, cook edamame in boiling salted water for about 5 minutes, then drain and drain.
Mix yogurt with remaining lime juice.
Bake tortillas in a hot pan for 2 minutes each. Spread falafel and edamame on them, drizzle with yogurt, sprinkle with mint and a little salt, roll up and serve.
