Falafel

Falafel

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Image courtesy of KEKO64 via FreeDigitalPhotos.net
Image courtesy of KEKO64 via FreeDigitalPhotos.net

Falafel is a filling meal to have for lunch or as a snack. It is also low in calories. If you make a falafel sandwich, dress it with hummus or garlic sauce instead of mayonnaise to keep it healthy. This recipe has a great source of Vitamin C, Iron and Folate. Check the nutrition facts panel (on the right) for detailed nutrition information, the daily value numbers in red indicates that the recipe has high amount of nutrient that you need to be cautious of (fat, sodium or cholesterol), and the green indicates that this recipe has a healthy amount of the ingredients you need. Use the table to keep track of your daily intake of calories, nutrients and vitamins and ensure you check the serving size on the panel to compare. This recipe contains half of two food groups – meat alternative (0.5 serving) and vegetables (0.5 serving).

 

Ingredients:

1.75 cups        Chickpeas (canned, drained, rinsed)Falafel Nutrition Fact
2 cloves          Garlic
1 large            Onion, diced
1 tsp               Coriander (cilantro) powder
1 tsp               Cumin powder
1 tsp               Cayenne (red pepper) powder
1 cup              Fresh parsley or coriander (cilantro) leaves
0.5 tsp            Black pepper powder
0.5 tsp            Baking soda
1 Tbsp            Lemon Juice
1 tsp               Salt
1 Tbsp            Canola (or vegetable) oil

Servings:  6

Directions:

  1. Add all ingredients, except the oil in a blender and blend till almost smooth. You can add water if needed, but do not make paste.
  2. Make patties with the mixture
  3. Shallow fry in a frying pan until brown on each side.
  4. Serve with hummus, baba ganoush or wrap in pita bread to make sandwiches

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