Lentil Falafel with Mango Sauce
(2 votes)
(2 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 6 h. 44 min.
Ready in
Calories:
3244
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 3,244 cal. | (154 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 339 g | (292 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 13.3 g | (44 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 31.9 mg | (266 %) | ||
| Vitamin K | 80.3 μg | (134 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 149 μg | (50 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 813 mg | (20 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 67.5 g | |||
| Uric acid | 102 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams red Lentils
- 1 (organic) lemon
- 1 garlic clove
- 1 pc fresh ginger (about 2 cm or 1/2 inch)
- 1 handful Fresh herbs cilantro and parsley)
- salt
- 1 ½ liters Peanut oil (for cooking)
- 1 ripe Mango
- 3 scallions
- 1 red chili pepper
- brown sugar (to taste)
Preparation steps
1.
Soak lentils overnight in cold water.
2.
The next day, rinse lemon with hot water, dry off, zest and juice. Peel and mince garlic. Peel and grate ginger. Rinse herbs, shake dry and mince leaves.
3.
Drain lentils and puree in a food processor (not too fine). Combine with garlic, ginger, lemon zest and herbs. Season with salt and lemon juice. Use a spoon to shape into small patties. Heat oil in a pan and fry patties until golden brown, about 4 minutes. Remove and drain on paper towels.
4.
Peel mango, cut flesh from core and mince. Rinse and mince scallions. Rinse chile, remove seeds and ribs and mince. Combine mango, scallions, chile, remaining lemon juice, sugar and salt, to taste.
Serve falafel with mango sauce and cilantro.
