Lebanese Falafel

Health score
54%
Lebanese Falafel
45 min.
4
583kcal
55.08%sweetness
28.14%saltiness
71.78%sourness
35.91%bitterness
19.17%savoriness
100%fattiness
0%spiciness

Ingredients

  • 16 oz garbanzo beans drained and rinsed canned
  • tablespoons parsley fresh
  • 0.5  onion yellow chopped
  •  garlic clove minced
  • tablespoon ground cumin 
  • teaspoon ground coriander 
  • tablespoons bulgar wheat cooked
  • tablespoons flour whole wheat
  • servings optional: lemon 
  • 0.3 cup tahini 
  •  pepperoncini pepper juice 
  • 0.5 teaspoon paprika 
  •  garlic clove minced
  • servings wrap 
  •  wholewheat pita breads 
  •  tomatoes diced
  • 0.5  onion red finely sliced
  • 0.5  cucumber halved sliced
  • cup the of 1 cos lettuce shredded green
  • 0.3 cup tzatziki 
  • 0.5 cup feta cheese crumbled
  • serving frangelico 
  • 0.5 cup frangelico 
  • servings frangelico 
  • 0.5 cup frangelico 

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven
  • whisk
  • aluminum foil

Directions

  1. In a food processor combine all ingredients and pulse until smooth.
  2. Place in a sealable container and refrigerate for at least one hour.
  3. Preheat oven to 40
  4. Spray a cookie sheet with cooking oil, set aside.
  5. Scoop two tablespoons of mixture and roll with your hands to create a ball.
  6. Place on prepared cookie sheet. Repeat for all the mixture. Makes about 12 equally sized falafel balls.
  7. Brush falafel with olive oil and bake in the oven for 20 minutes. You can opt to broil them for an additional 2 minutes to brown the tops.
  8. In the meantime combine all ingredients for the lemon tahini sauce in a small bowl.
  9. Whisk until smooth; set aside.
  10. To assemble spread tzatziki over four warmed pitas. Top with three falafel ball, diced tomato, red onion, cucumber and lettuce.
  11. Drizzle with lemon tahini sauce and sprinkle with feta cheese and tabouleh. Fold the pita and secure with tin foil.
  12. Serve warm.

Nutrition Facts

Calories583kcal
Protein14.7%
Fat30.44%
Carbs54.86%

Properties

Glycemic Index
133.9
Glycemic Load
41.96
Inflammation Score
-9
Nutrition Score
29.601739130435%

Flavonoids

Catechin
0.01mg
Epicatechin
0.02mg
Eriodictyol
1.5mg
Hesperetin
1.95mg
Naringenin
0.25mg
Apigenin
4.31mg
Luteolin
0.17mg
Isorhamnetin
1.38mg
Kaempferol
0.25mg
Myricetin
0.44mg
Quercetin
7.31mg

Taste

Sweetness:
55.08%
Saltiness:
28.14%
Sourness:
71.78%
Bitterness:
35.91%
Savoriness:
19.17%
Fattiness:
100%
Spiciness:
0%

Nutrients percent of daily need

Calories:582.88kcal
29.14%
Fat:20.26g
31.17%
Saturated Fat:5.44g
34%
Carbohydrates:82.16g
27.39%
Net Carbohydrates:70.93g
25.79%
Sugar:4.59g
5.1%
Cholesterol:19.15mg
6.38%
Sodium:1138.21mg
49.49%
Protein:22.02g
44.04%
Manganese:1.84mg
91.84%
Vitamin K:52.99µg
50.47%
Phosphorus:471.8mg
47.18%
Vitamin B1:0.7mg
46.45%
Fiber:11.23g
44.93%
Vitamin B6:0.86mg
42.81%
Copper:0.74mg
36.98%
Vitamin A:1775.34IU
35.51%
Iron:6.04mg
33.55%
Folate:129.71µg
32.43%
Calcium:315.44mg
31.54%
Selenium:20.72µg
29.6%
Magnesium:113.85mg
28.46%
Vitamin B2:0.42mg
24.52%
Vitamin B3:4.83mg
24.13%
Zinc:3.28mg
21.86%
Vitamin C:16.43mg
19.91%
Potassium:663.37mg
18.95%
Vitamin B5:1.12mg
11.22%
Vitamin B12:0.32µg
5.28%
Vitamin E:0.41mg
2.72%