Waffled Falafel

Vegetarian
Dairy Free
Health score
11%
Waffled Falafel
50 min.
4
464kcal

Suggestions

Ingredients

  • 1 teaspoon double-acting baking powder 
  • 15 ounce chickpeas rinsed canned
  • 0.3 teaspoon cayenne pepper 
  • 2 large egg whites 
  • 2 tablespoons flour all-purpose
  • 2 tablespoons cilantro leaves fresh chopped
  • 2 tablespoons parsley fresh chopped
  • 2 cloves garlic halved
  • 0.5 teaspoon ground coriander 
  • 1 teaspoon ground cumin 
  • 4 servings hot sauce for serving
  • 0.3 cup water with water store-bought
  • 1 teaspoon kosher salt 
  • 4 servings lettuce sliced chopped for topping
  • 4  pita breads halved
  • 0.3 cup vegetable oil plus more for brushing waffle iron

Equipment

  • food processor
  • oven
  • aluminum foil
  • waffle iron

Directions

  1. Special equipment: Waffle iron (preferably for thin waffles)
  2. Preheat the oven to 200 degrees F (to keep cooked waffles warm).
  3. Combine the oil, cilantro, flour, parsley, baking powder, cumin, salt, coriander, cayenne, egg whites, garlic and chickpeas in a food processor and pulse until smooth.
  4. Lightly brush the top and bottom of the waffle iron with oil. Fill the waffle iron about three-quarters of the way full (some waffle iron should still be showing). Close the lid gently and cook until the falafel is golden brown and firm in the center, 6 to 10 minutes. Keep the cooked falafels warm in the oven or covered with foil on a plate while you make the remaining falafels.
  5. To build the sandwiches, stuff each pita half with a falafel.
  6. Add your choice of toppings, drizzle with the hummus and sprinkle with a few dashes of hot sauce.

Nutrition Facts

Calories464kcal
Protein12.05%
Fat43.61%
Carbs44.34%

Properties

Glycemic Index
114.71
Glycemic Load
35.76
Inflammation Score
-5
Nutrition Score
16.870000200427%

Flavonoids

Apigenin
4.31mg
Luteolin
0.02mg
Kaempferol
0.03mg
Myricetin
0.32mg
Quercetin
0.14mg

Nutrients percent of daily need

Calories:464.01kcal
23.2%
Fat:22.76g
35.02%
Saturated Fat:3.36g
20.99%
Carbohydrates:52.06g
17.35%
Net Carbohydrates:44.83g
16.3%
Sugar:0.2g
0.22%
Cholesterol:3.73mg
1.24%
Sodium:1375.13mg
59.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.15g
28.29%
Manganese:1.34mg
67.01%
Vitamin K:67µg
63.81%
Vitamin B6:0.58mg
29.12%
Fiber:7.23g
28.92%
Phosphorus:204.03mg
20.4%
Iron:3.32mg
18.45%
Copper:0.36mg
18.14%
Vitamin B1:0.25mg
16.73%
Calcium:164.78mg
16.48%
Folate:64.14µg
16.03%
Magnesium:61.48mg
15.37%
Selenium:7.73µg
11.04%
Vitamin B2:0.18mg
10.81%
Zinc:1.61mg
10.72%
Vitamin E:1.57mg
10.49%
Potassium:320.74mg
9.16%
Vitamin B3:1.74mg
8.72%
Vitamin B5:0.64mg
6.4%
Vitamin A:266.39IU
5.33%
Vitamin C:3.55mg
4.3%