Cook the Book: Crunchy Red Swiss Chard Falafel

Vegetarian
Gluten Free
Health score
34%
Cook the Book: Crunchy Red Swiss Chard Falafel
120 min.
6
347kcal

Suggestions


Welcome to a culinary adventure that celebrates the vibrant flavors and textures of vegetarian cuisine! Our Crunchy Red Swiss Chard Falafel is not just a dish; it's a delightful experience that brings together the earthy goodness of chickpeas and the unique taste of red Swiss chard. Perfectly suited for lunch, dinner, or any gathering, this gluten-free recipe is sure to impress both vegetarians and meat-lovers alike.

Imagine biting into a golden-brown falafel, its crispy exterior giving way to a soft, flavorful interior infused with aromatic spices like cumin and allspice. The addition of fresh red Swiss chard not only adds a pop of color but also packs a nutritional punch, making this dish as wholesome as it is delicious. Paired with a creamy tahini sauce that balances the flavors beautifully, each bite is a celebration of taste and texture.

Whether you're looking to impress guests at a dinner party or simply want to enjoy a satisfying meal at home, this falafel recipe is your ticket to culinary success. With a preparation time of just 120 minutes, you can create a dish that is not only visually stunning but also rich in flavor and nutrients. So roll up your sleeves, gather your ingredients, and let’s dive into the world of homemade falafel that will leave everyone asking for seconds!

Ingredients

  • teaspoon sesame seeds black
  • cup bob's mill garbanzo bean flour 
  • tablespoons chickpeas canned cooked ()
  •  garlic clove chopped
  • 0.3 teaspoon ground allspice 
  • teaspoon ground cumin 
  • servings turmeric for garnish
  •  juice of lemon 
  • tablespoons juice of lemon 
  • cup milk 
  • tablespoons olive oil 
  •  onion red finely chopped
  • servings salt and pepper freshly ground
  • 0.5 teaspoon sumac powder crushed
  • pound swiss chard red washed and roughly chopped well
  • servings tahini 
  • tablespoons tahini 
  • servings vegetable oil for deep frying

Equipment

  • bowl
  • frying pan
  • baking sheet
  • paper towels
  • sauce pan
  • whisk
  • wooden spoon
  • slotted spoon

Directions

  1. Heat 1 tablespoon of olive oil in a skillet and sauté the onion, cumin and allspice over medium heat for 3–4 minutes. Set aside in a bowl.
  2. Fill a large saucepan with water and bring to the boil. Drop in the chard and blanch for 2 minutes.
  3. Drain immediately and, once they’re cool enough to handle, squeeze dry.
  4. In a medium nonstick saucepan, bring the milk to the boil, then reduce to a simmer. Little by little, whisk in the chickpea flour until you have a smooth paste. Keep the mixture moving to avoid lumps. Then season, add the remaining 3 tablespoons olive oil and cook over low heat for 8 minutes, stirring all the time with a wooden spoon. Like cream puff dough, the mixture will come away from the sides of the pan and become a ball as it is heated.
  5. Cool the ball of paste, then mix in the sautéed onions, chickpeas, lemon juice and blanched chard. Using your hands, mold the mixture into golf-ball-sized balls and arrange on a baking sheet. Refrigerate for a couple of hours.
  6. In a large saucepan, heat 2 inches of oil to 350°F. Carefully place the falafel into the oil and cook for 3–4 minutes, until golden brown.
  7. Remove with a slotted spoon and place on paper towels to drain.
  8. Sprinkle with the turmeric.
  9. Serve with the tahini sauce.
  10. Mix the tahini, cumin and the lemon juice in a bowl. Slowly stir in 1 to 2 tablespoons of water, a little at a time, until you have a consistency that resembles thick cream. Then add the garlic and season.
  11. Combine the sumac with the olive oil and drizzle over the sauce.
  12. Sprinkle with sesame seeds and serve, with meat, poultry, vegetables or falafel.

Nutrition Facts

Calories347kcal
Protein13.5%
Fat56.41%
Carbs30.09%

Properties

Glycemic Index
45.63
Glycemic Load
7.87
Inflammation Score
-10
Nutrition Score
27.404782533646%

Flavonoids

Catechin
1.13mg
Eriodictyol
0.85mg
Hesperetin
2.53mg
Naringenin
0.24mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.92mg
Kaempferol
4.51mg
Myricetin
2.37mg
Quercetin
5.47mg

Nutrients percent of daily need

Calories:347.09kcal
17.35%
Fat:22.79g
35.06%
Saturated Fat:3.76g
23.47%
Carbohydrates:27.34g
9.11%
Net Carbohydrates:21.66g
7.88%
Sugar:6.58g
7.31%
Cholesterol:4.88mg
1.63%
Sodium:393.67mg
17.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.27g
24.54%
Vitamin K:637.91µg
607.53%
Vitamin A:4720.99IU
94.42%
Manganese:0.82mg
40.88%
Vitamin C:32.48mg
39.37%
Copper:0.74mg
37.12%
Vitamin B1:0.54mg
35.83%
Folate:140.54µg
35.14%
Phosphorus:344.4mg
34.44%
Magnesium:131.81mg
32.95%
Iron:4.33mg
24.05%
Fiber:5.68g
22.71%
Potassium:724.04mg
20.69%
Vitamin E:2.62mg
17.44%
Selenium:11.56µg
16.51%
Vitamin B6:0.31mg
15.34%
Zinc:2.29mg
15.28%
Calcium:148.9mg
14.89%
Vitamin B2:0.19mg
11.18%
Vitamin B3:2.13mg
10.67%
Vitamin B5:0.48mg
4.76%
Vitamin B12:0.22µg
3.66%
Vitamin D:0.45µg
2.98%