Falafel
Moderate nutritional value
Deep-fried chickpea balls.
Falafel is balls or patties of ground soaked chickpeas or fava beans mixed with onion, garlic, parsley, cumin and coriander, deep-fried and usually served in pita with salad and tahini sauce. It is high in fiber and a good source of plant protein, but frying makes it high in fat and calories. A 150 g serving is about 500 kcal; baked or air-fried falafel absorb much less oil.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 13g | 23.2% |
| Fat | 18g | 25.7% |
| Carbs | 32g | 10.7% |
| Simple Sugars | 11.2g | Estimate |
| Complex Carbs | 14.8g | Estimate |
| Fiber | 6g | 24.0% |
| Water | 32g | 1.3% |
| Calories | 333 | 14.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.4 | g | 7.0% |
| Monounsaturated | 10.29 | g | 41.2% |
| Polyunsaturated | 5.5 | g | 42.3% |
| Omega-3 | 1.65 | g | Estimate |
| Omega-6 | 3.85 | g | Estimate |
| Trans | 0.06 | g | 3.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 6.86 | mg |
| Vitamin E | 2.96 | mg |
| Selenium | 0.44 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 26 | mcg | 2.9% |
| vitamin B1 | 0.183 | mg | 15.3% |
| vitamin B2 | 0.098 | mg | 7.5% |
| vitamin B3 | 0.74 | mg | 4.6% |
| vitamin B6 | 0.224 | mg | 13.2% |
| vitamin B9 | 192 | mcg | 48.0% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 6.86 | mg | 7.6% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 2.96 | mg | 19.7% |
| vitamin K | 102 | mcg | 85.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 80.1 | mg | 8.0% |
| iron | 2.84 | mg | 15.8% |
| magnesium | 45 | mg | 11.3% |
| phosphorus | 176 | mg | 25.1% |
| potassium | 416 | mg | 16.0% |
| sodium | 490 | mg | 21.3% |
| zinc | 1.45 | mg | 13.2% |
| copper | 0.339 | mg | 37.7% |
| manganese | 2.04 | mg | 88.7% |
| selenium | 0.438 | mcg | 0.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 354 | mg | 50.6% | 133% |
| Isoleucine | 552 | mg | 39.4% | 110% |
| Leucine | 917 | mg | 33.6% | 90% |
| Lysine | 864 | mg | 41.1% | 108% |
| Methionine | 342 | mg | 32.6% | 89% |
| Phenylalanine | 1012 | mg | 57.8% | 148% |
| Threonine | 482 | mg | 45.9% | 116% |
| Tryptophan | 129 | mg | 46.1% | 117% |
| Valine limiting | 549 | mg | 30.2% | 82% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Dried chickpeas, soaked overnight 250 g
- Onion, chopped 1 small
- Garlic 3 cloves
- Fresh parsley 1 cup
- Fresh cilantro 1/2 cup
- Ground cumin 1 tsp
- Ground coriander 1 tsp
- Baking powder 1/2 tsp
- Salt 1 tsp
- Neutral oil for frying 500 ml
Instructions
- 1
Drain the soaked raw chickpeas well; do not use cooked chickpeas or the mixture will fall apart.
- 2
Blend chickpeas with onion, garlic, parsley, cilantro, cumin, coriander and salt into a coarse, sandy paste.
- 3
Stir in the baking powder, then chill the mixture 30 minutes to firm up.
- 4
Shape into small balls or patties, pressing firmly so they hold together.
- 5
Heat oil to 175 C and fry the falafel in batches 3 to 4 minutes until deep golden and crisp.
- 6
Drain on paper towels and serve warm in pita with tahini sauce and salad.