Main DishesNovember 27, 2013
Calories
85
Sodium
33mg
1% DV
Fat
5g
8% DV
Protein
2g
4% DV
Carbs
7g
2% DV
Fiber
1g
6% DV
Spicy Falafels
122
6
2 tbsp sunflower or vegetable oil
1 small onion, finely chopped
1 garlic clove, crushed
400g can chickpeas, washed and drained
1 tsp ground cumin
1 tsp ground coriander (or use more cumin)
handful parsley, chopped, or 1 tsp dried mixed herbs
1 egg, beaten
1 small onion, finely chopped
1 garlic clove, crushed
400g can chickpeas, washed and drained
1 tsp ground cumin
1 tsp ground coriander (or use more cumin)
handful parsley, chopped, or 1 tsp dried mixed herbs
1 egg, beaten
Heat 1 tbsp oil in a large pan, then fry the onion and garlic over a low heat for 5 mins until softened. Tip into a large mixing bowl with the chickpeas and spices, then mash together with a fork or potato masher until the chickpeas are totally broken down. Stir in the parsley or dried herbs, with seasoning to taste. Add the egg, then squish the mixture together with your hands.
Mould the mix into 6 balls, then flatten into patties. Heat the remaining oil in the pan, then fry the falafels on a medium heat for 3 mins on each side, until golden brown and firm. Serve hot or cold with couscous, pitta bread or salad.
Nutritions
Calories
85
Sodium
33mg
1% DV
Fat
5g
8% DV
Protein
2g
4% DV
Carbs
7g
2% DV
Fiber
1g
6% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat0.67g3%
Polysaturated Fat0.45999999999999996g2%
Monosaturated Fat4g26%
Cholesterol17mg5%
Sodium33mg1%
Potassium106mg3%
Protein2g4%
% DAILY VALUE*
Total Carbohydrate
Fiber1g6%
Sugar1g3%
Vitamin A30IU0%
Vitamin B60.15000000000000002mg7%
Vitamin C2mg4%
Calcium18mg1%
Iron0.63mg3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.