Falafel

Vegetarian
Gluten Free
Health score
6%
Falafel
1490 min.
24
136kcal

Suggestions

Ingredients

  • teaspoon double-acting baking powder 
  • tablespoon coriander seeds toasted
  • tablespoon cumin seeds toasted
  • cups chickpeas dried rinsed
  • handful cilantro leaves fresh coarsely chopped
  • handfuls flat-leaf parsley fresh coarsely chopped
  •  garlic cloves chopped
  •  garlic cloves smashed
  •  juice of lemon juiced
  • 24 servings kosher salt and pepper black freshly ground
  • 24 servings lettuce shredded sliced chopped
  • small onion coarsely chopped
  • pinch paprika 
  • 0.5 cup yogurt plain
  • 0.3 teaspoon pepper flakes red
  • pinch salt 
  • 0.5 cup tahini (sesame seed paste)
  • 24 servings vegetable oil for frying

Equipment

  • food processor
  • bowl
  • paper towels
  • pot
  • blender
  • ice cream scoop
  • slotted spoon
  • deep fryer

Directions

  1. Put the dried chickpeas in a large bowl and add cool water to cover by 2 inches. Soak the beans in the refrigerator for at least 18 hours or up to 24; the chickpeas will swell to triple their original size.
  2. Drain and rinse thoroughly.
  3. Put the soaked chickpeas in a food processor and pulse to coarsely grind, not until smooth but with no whole chickpeas remaining either.
  4. Add the baking powder, onion, garlic, spices, and herbs; process until the mixture is pureed; scraping down the sides of the bowl as needed. Taste and season with salt and pepper.
  5. Transfer to a bowl and refrigerate while heating the oil, this should take about 15 minutes.
  6. Pour 3-inches of the oil in a deep fryer or deep heavy pot and heat to 375 degrees F.
  7. Roll the falafel mixture into ping-pong size balls. (Alternatively, use an ice cream scoop.) Carefully slip a few at a time into the hot oil, making sure they don't stick to the bottom. Fry until the chickpea fritters are a crusty dark brown on all sides, turning as needed, about 5 minutes per batch.
  8. Remove the falafels with a slotted spoon and drain on a platter lined with paper towels.
  9. Open the pita bread halves to make pockets (don't split all the way) and put 4 fried falafels into each.
  10. Drizzle with the tahini sauce and layer with lettuce, tomatoes, and cucumbers.
  11. Serve immediately.
  12. Combine all the ingredients in a blender, process on high speed to make a smooth and creamy sauce. Adjust seasoning, to taste, and serve with falafels or as a salad dressing.

Nutrition Facts

Calories136kcal
Protein14.69%
Fat43.09%
Carbs42.22%

Properties

Glycemic Index
15.27
Glycemic Load
2.24
Inflammation Score
-6
Nutrition Score
10.168260775102%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Apigenin
0.83mg
Luteolin
0.03mg
Isorhamnetin
0.15mg
Kaempferol
0.16mg
Myricetin
0.12mg
Quercetin
1.97mg

Nutrients percent of daily need

Calories:135.65kcal
6.78%
Fat:6.86g
10.56%
Saturated Fat:1.04g
6.48%
Carbohydrates:15.13g
5.04%
Net Carbohydrates:10.69g
3.89%
Sugar:3.95g
4.39%
Cholesterol:0.66mg
0.22%
Sodium:37.7mg
1.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.26g
10.52%
Vitamin K:34.32µg
32.69%
Folate:125.39µg
31.35%
Manganese:0.53mg
26.31%
Fiber:4.44g
17.76%
Vitamin B1:0.2mg
13.55%
Phosphorus:131.88mg
13.19%
Copper:0.26mg
12.77%
Iron:1.91mg
10.61%
Vitamin A:517.85IU
10.36%
Potassium:323.43mg
9.24%
Magnesium:33.44mg
8.36%
Vitamin B6:0.15mg
7.73%
Zinc:1.01mg
6.75%
Calcium:63.99mg
6.4%
Vitamin C:4.96mg
6.01%
Selenium:3.53µg
5.04%
Vitamin B2:0.08mg
4.43%
Vitamin B5:0.38mg
3.81%
Vitamin E:0.56mg
3.72%
Vitamin B3:0.69mg
3.45%