Pan-Fried Falafel

Vegetarian
Dairy Free
Health score
16%
Pan-Fried Falafel
50 min.
4
368kcal

Suggestions

Ingredients

  • 1 teaspoon double-acting baking powder 
  • 15 ounce chickpeas drained canned garbanzo beans
  • 1 pinch cayenne pepper 
  • 1 cup bread crumbs dry or as needed
  • 1  eggs 
  • 0.5 cup parsley fresh
  • 2 cloves garlic chopped
  • 1 teaspoon ground coriander 
  • 2 teaspoons ground cumin 
  • 0.3 teaspoon ground pepper black
  • 1 teaspoon juice of lemon 
  • 1 cup oil for frying or as needed
  • 1 tablespoon olive oil 
  • 1  onion chopped
  • 1 teaspoon salt 

Equipment

  • food processor
  • bowl
  • frying pan
  • whisk

Directions

  1. Place chickpeas in a food processor; puree to a thick paste.
  2. Place onion, parsley, and garlic in the food processor; puree with chickpeas until combined.
  3. Transfer to a bowl.
  4. Whisk egg, cumin, coriander, salt, baking powder, lemon juice, black pepper, and cayenne pepper together in a small bowl.
  5. Stir egg mixture and 1 tablespoon olive oil into chickpea mixture until well mixed.
  6. Slowly stir bread crumbs into chickpea mixture until it holds together but is not sticky. Adjust with more or less bread crumbs as needed.
  7. Form mixture into balls and flatten into small patties.
  8. Pour olive oil to 1 inch deep in a large cast iron skillet; place over medium-high heat.
  9. Fry patties in hot oil until browned, 3 to 5 minutes per side.

Nutrition Facts

Calories368kcal
Protein11.82%
Fat47.11%
Carbs41.07%

Properties

Glycemic Index
72.58
Glycemic Load
4.96
Inflammation Score
-8
Nutrition Score
20.569130472515%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Apigenin
16.17mg
Luteolin
0.09mg
Isorhamnetin
1.38mg
Kaempferol
0.29mg
Myricetin
1.15mg
Quercetin
5.63mg

Nutrients percent of daily need

Calories:368.25kcal
18.41%
Fat:19.67g
30.26%
Saturated Fat:2.24g
14%
Carbohydrates:38.57g
12.86%
Net Carbohydrates:31.57g
11.48%
Sugar:3.02g
3.35%
Cholesterol:40.92mg
13.64%
Sodium:1203.7mg
52.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.1g
22.2%
Vitamin K:135.32µg
128.88%
Manganese:1.25mg
62.72%
Vitamin B6:0.62mg
30.92%
Fiber:7g
27.99%
Iron:4.25mg
23.6%
Vitamin B1:0.33mg
21.97%
Phosphorus:195.31mg
19.53%
Folate:77.71µg
19.43%
Calcium:184.84mg
18.48%
Selenium:12.86µg
18.37%
Vitamin E:2.71mg
18.05%
Vitamin C:13.27mg
16.08%
Vitamin A:731.69IU
14.63%
Copper:0.28mg
14.09%
Magnesium:54.43mg
13.61%
Vitamin B2:0.2mg
11.58%
Vitamin B3:2.14mg
10.7%
Zinc:1.49mg
9.91%
Potassium:336.92mg
9.63%
Vitamin B5:0.71mg
7.12%
Vitamin B12:0.19µg
3.21%
Vitamin D:0.22µg
1.47%
Source:Allrecipes