National dishes from different countries are actively filling up the cookbooks of good housewives. One of the oriental dishes that every family will surely enjoy is falafel. In the article I will tell you what falafel is, how to cook it from chickpeas, and consider the varieties and calorie content.

Falafel - what is it?

ON A NOTE! A dish with the unusual name “falafel” is very popular in Israel and all Arab countries. It consists of fried chickpea balls with seasonings.

According to an ancient legend, chickpea balls were first served in Israel during strict fasts to replace meat. Over the years, it has become so popular that it has become not just a national dish, but a kind of symbol of the state. Every tourist must try it, because both wealthy businessmen and ordinary students love such a universal treat.

Helpful advice before cooking

The main ingredient of classic falafel is chickpeas. To preserve its beneficial properties as much as possible, you can replace the traditional cooking method - frying in oil, with a simpler one - baking in the oven. Simply grease a baking sheet with olive oil, place the chickpea cutlets and bake for half an hour.

How to make classic chickpea falafel

It is impossible to imagine the streets of Jerusalem and Tel Aviv without the aromas of falafel. The main ingredient is chickpeas. It is consumed after soaking and raw. Chickpeas– a leguminous plant whose oily fruits have a pleasant nutty taste.

Anyone who decides to cook a dish at home for the first time must master the classic recipe, which will become the basis for further experiments.

A few concepts to know before learning the skill of cooking:

• Bulgur– crushed wheat grits, brewed with boiling water.
• Tahina paste used for hummus. The composition includes sesame seeds, water, spices and salt. For the perfect tahini sauce, add finely chopped garlic and lemon juice.

Ingredients:

• Chickpeas – 250 g;
• Water – 1 liter;
• Bulgur – 3 tbsp. l.;
• Wheat flour – 4 tbsp. l.;
• Onion – 1 pc.;
• Garlic – 5 heads;
• Parsley, cilantro, cardamom;
• Cumin – 3 tbsp. l.;
• Coriander – 1 tbsp. l.;
• Soda, salt - 1 tsp each;
• Black pepper (ground) – 0.25 tsp;
• Cayenne pepper (ground) – 0.25 tsp;
• Curry powder – 1 tsp;
• Sunflower oil for frying – 0.5-1 l;

Preparation:

In classic falafel, the chickpeas are not boiled, but are soaked in cold water for at least 4 hours. It is better to soak the peas overnight, then by the morning they will absorb enough liquid.

1. Peas are ground into a homogeneous puree in a blender or food processor. The onions and herbs are finely chopped. Garlic is pressed through a garlic press or grated.
2. Place chickpeas, bulgur, onion, herbs, garlic in a deep bowl, add cumin, pepper, coriander, curry, salt and pepper to taste. Stir vigorously, add 3 tablespoons of water and mix well again.
3. We form balls from the resulting mass. To prevent the mixture from sticking to your hands, moisten them with water. Makes about 18 pieces.
4. Pour oil into a deep frying pan. Place the falafel on a well-heated frying pan so that they do not touch each other. The balls will be ready after 3-4 minutes of frying over medium heat.
5. When the balls are golden brown, place them on a paper napkin to remove excess fat.

Serve hot along with a light vegetable salad, warmed pita, olives, tahina or hummus.

In Israel, falafel is placed in piita and topped with tahini sauce, served with a salad of fresh cucumbers, tomatoes and radishes.

Video recipe

Falafel with hummus

Hummus- a traditional oriental snack made from chickpea puree, to which olive oil, lemon juice, garlic, paprika, sesame paste - tahini are added.

Falafel prepared according to a traditional recipe will take on a new taste thanks to hummus. To make hummus paste you will need boiled chickpeas, sesame paste, garlic, juice of half a lemon, olive oil, salt and spices to taste. The ingredients are mixed into a homogeneous mass. It is used to grease a bun or pita bread.

Recipe for delicious falafel in pita bread

Falafel in pita bread is very popular among Syrians. The dish is very satisfying, inexpensive and does not require much time to prepare. In the cities of eastern countries it is prepared right in front of customers. The recipe in lavash is similar to the famous shawarma - a kind of oriental fast food. However, unlike popular fast food, it is not harmful, but healthy and nutritious. It goes equally well with a glass of beer or with your favorite juice.

After reading about the advantages of the dish in lavash, everyone probably wanted to cook it at home. It's easy!

Ingredients:

• pita;
• falafel (according to the first recipe);
• fresh or pickled cucumbers;
• tomato;
• parsley, basil, mint;
• bell pepper;
• hummus;
• tahina;
• sour cream/mayonnaise;

How to cook:

1. Prepare the vegetables - cut cucumbers, tomatoes, peppers and herbs into thin strips. Coat the pita bread with a thin layer of sour cream or mayonnaise.
2. You can prepare a delicious sauce by mixing sour cream and mayonnaise in equal parts.
3. On the pita bread we carefully lay out the vegetables, herbs and, of course, the falafel, which can be crushed a little.
4. Top everything with hummus, you can add a little sesame paste.
5. All that remains is to roll the resulting creation, like a shawarma, into a tube.

Simple Lentil Recipe

Falafel will not lose its beneficial qualities if you replace the main component - chickpeas - with equally nutritious lentils. The difference between lentils is that they are less soft and crumbly, and the balls come out more dense and hold their shape better.

Ingredients:

• 400-500 gr. lentils;
• 100 gr. Luke;
• greens (parsley, cilantro);
• 5-6 cloves of garlic;
• 1 tsp. coriander;
• 1 tsp. caraway;
• 1 tbsp. l. olive oil;
• juice of half a lemon;
• 2 tbsp. l. flour;
• salt, red and black pepper to taste.

Preparation:

1. Soak the lentils overnight, and in the morning boil for half an hour, cool and grind in a blender until smooth.
2. Add flour, spices, olive oil to the lentils and mix again to a puree consistency.
3. Form balls or small cutlets from the mixture, place in a heated frying pan and fry until golden brown.

ADVICE! It is better to use coconut oil for frying; it emits less carcinogens and odor.

Video recipe

Calorie content

Over the past few years, street food culture has begun to surpass restaurant culture. The population, of course, is interested in parfaits and , but we are not ready to exchange street food for this. And it’s not even about the high price segment. The daily consumption of haute cuisine will certainly get boring, and the soul will be drawn to burgers, shawarma and hot dogs. Fast food lovers have retrained themselves as adherents of healthy eating and have come up with an original replacement for harmful but favorite dishes - falafel. For every 1 shawarma cart today, there are 2 falafel carts. The city embraced a new type of street food without even thinking about the composition and quality of the ingredients.

What exactly is falafel, and is the new street snack safe and healthy?

What is falafel

This dish is in the form of miniature balls of. The first falafels were prepared by the Egyptians, but the dish entered the street food category quite recently. The first falafel shops offered customers deep-fried chickpea balls. Some establishments changed the recipe and used special mixtures of spices instead of chickpeas. After the formation of a fashion for healthy eating, falafel shops slightly changed their menu. Restaurants abandoned deep frying and began frying cutlets in a dry frying pan or baking them in the oven. Falafel is served with unleavened flatbread, sauce (depending on the establishment) and plenty of vegetables. The dish consists of the optimal amount, and is perfect for breakfast or lunch.

Spreading snacks

Chickpea balls are common in all Middle Eastern culinary traditions. Less common in the regions of the Middle East and North Africa.

In Israel, falafel is recognized as a national dish. Every gastronomic guide notes at least 3 Israeli falafel restaurants that you must visit in order to form the right opinion about the country. The dish is recognized as an unofficial symbol of Israel and is revered by both locals and tourists.

Falafel has made its way to Western countries relatively recently. It, like shawarma, is prepared in exotic eateries, mobile cafes or local establishments. Now the snack is especially popular with vegans and vegetarians, rather than the religious public.

Brief historical background

A simple, but healthy and nutritious dish first appeared in Egypt during the early Middle Ages. The Copts started making falafel.

Historical background: Copts are Egyptian Christians. They belong to one of the most ancient branches of the Christian religion.

Copts observed strict fasting and loved to eat delicious food. Gastronomic love pushed the population to cook something special and definitely similar to meat. Vegetable chickpea protein has become an excellent substitute for animal protein both in taste and energy value. Copts boiled chickpeas, crushed them to a puree consistency, added various spices, herbs, oils, then rolled them into small balls and fried them until golden brown. The finished dish was sprinkled and poured with sauce.

Paradoxically, the first falafel shop in Tel Aviv was opened by a simple Jewish widow who previously lived in Berlin. She arrived in the city in the early 1940s, fleeing the Nazi regime. The widow would be very surprised if she knew that in a few years in Berlin, falafel would become the most popular street food.

In 2011, Israeli McDonald's launched a new adapted chain called McFalafel. The menu was developed specifically for Israelis, taking into account the characteristics of the national cuisine. The creators thought that the new network would create a real sensation. But the McFalafel encroaches on authenticity. Instead of classic falafel, they served flat chickpea discs. Conservative gastronomic connoisseurs rebelled and began to boycott the chain.

An alternative version of the appearance of the dish

There is a version that chickpea balls originated with the ancient Phoenicians. The people lived in the modern territory of Lebanon and Syria. It is believed that falafel was a staple food for the poor, who did not have the means to buy meat or the ability to raise and slaughter their own livestock.

The advent of Christianity contributed to the spread of chickpea snacks. Regular fasts forced the population to look for alternatives to meat, so falafel began to be cooked in every home.

Beneficial features

The main component of the dish is chickpeas. Consider the option of dietary falafel, which is served with a lot of vegetables, thin Armenian lavash, and the chickpea cake itself is baked or fried in a non-stick frying pan without oil.

Maintaining natural beauty and health

It is concentrated in chickpeas. It is an essential acid from which protein compounds are formed. Lysine is necessary for growth, tissue repair, antibody production, and hormone production.

The daily dose of lysine is about 2-3 grams.

Protects the human body from viruses, including HPV (human papillomavirus). In 2003, a study was conducted “The effect of dietary lysine deficiency on the immune response to Newcastle disease vaccination in chickens”, which proved that a lack of amino acid can lead to immunodeficiency states.

The substance supports the functionality of the heart and blood vessels, protects the walls of the arteries from blockage, thereby preventing a whole series of diseases.

Lack of lysine affects synthesis, leading to:

• fatigue;
• decreased performance;
• slower growth;
• a sharp decrease in body weight;
• loss of appetite;
• excessive irritability;
• hemorrhages in the eyeball;
• anemia (anemia);
• hair loss and deterioration;
• pathologies of the reproductive system.

Effects of fiber on the body

This is the rough part of plants that is not digestible by the human body. The component is found exclusively in plant foods and is vital for a quality and healthy life. is responsible for:

• regulation of blood levels;
• satiety, which prevents overeating and obesity;
• work and protection of the cardiovascular system;
• high-quality energy metabolism;
• level normalization;
• skin condition;
• general well-being of a person.

Protein Replenishment

The most important component of Turkish peas is protein. In terms of quantity, chickpeas are the absolute leader among legumes. Vegetable chickpea protein saturates well, is easily digestible and supports human vital functions.

The component is especially important for vegans and vegetarians. It is very difficult to stabilize the balance of proteins, fats, and carbohydrates through exclusively plant foods. A lack/excess of one of the components will certainly lead to disorders, diseases or a depressed state.

Improvement of metabolic processes

Falafel is richly seasoned with natural spices, which have a beneficial effect on metabolism. Spicy foods make you feel full quickly, speed up your metabolism, and help your body metabolize food faster and more efficiently.

Moreover, the spices that are added to the snack have immunomodulatory, anti-inflammatory, antiseptic and detox properties. Spices add not only an expressive flavor palette to a dish, but also enormous benefits for human health.

Classic falafel recipe

It is almost impossible to control the process of preparing a dish served in falafel shops. To make the snack as healthy as possible, make it yourself. Use a minimal amount of oil (or avoid it altogether), vary the ingredients freely, create your own combinations.

We will need:

• chickpeas – 250 g;
• onion – 1 head;
• garlic – 5 cloves;
• juice of 1 lemon – 4 tablespoons;
• chopped parsley - 1 tablespoon;
• chopped cilantro - 2 tablespoons;
• chili pepper – 5 g;
• cumin (crushed cumin) – 2 teaspoons;
• chopped coriander – 1 teaspoon;
• rice flour (can be replaced with whole grain flour) – 2 tablespoons;
• vegetable oil to taste – 1 tablespoon;
• soda – ½ teaspoon;
• raw sesame seeds – 2 tablespoons;
• natural yogurt without fillers – 20 ml;
• tahini – 70 g.

Preparation

Soak the chickpeas in cold filtered water. In the morning, drain the chickpeas in a colander and allow the liquid to drain. It is important that the peas lie in a colander for at least 30 minutes and dry well. Chop the onion into small cubes. Blend chickpeas, herbs, onions, garlic, 2 tablespoons of lemon juice in a blender until smooth. Mix the baking soda and add the mixture into the blender bowl. Then add the spices and 2 tablespoons of filtered cold liquid. Mix the ingredients thoroughly and refrigerate for at least 30 minutes. The mixture should stick well and roll into balls. If you skip the cooling stage, the falafel will fall apart and stick to your hands/devices.

Prepare the sauce: mix tahini, natural, 2 tablespoons of lemon juice, chopped garlic. Mix the sauce thoroughly. Its consistency should resemble a viscous liquid. If the sauce turns out too thick and dry, add natural yogurt or tahini.

Wet your hands with water and begin forming the chickpea mixture into tight circles. The approximate weight of each flattened ball is 25 grams. Sprinkle the falafel with sesame seeds and place in a hot frying pan (up to 180°C). Fry the falafel in a drizzle of vegetable oil to fry on each side. Place the chickpea balls on paper towels to remove excess oil. To reduce calories, you can bake falafel in the oven or fry in a non-stick frying pan.

Serve immediately after cooking with natural yogurt and tahini sauce.

Contraindications for eating the dish

It is recommended to eat falafel only in trusted establishments that monitor their reputation and are responsible for the quality of their products. Always choose baked or pan-fried falafel without oil. Deep frying “enriches” the snack with additional harmful cholesterol and empty calories, which will add neither health nor taste. If you don’t trust establishments or want to experiment, cook classic falafel yourself.

There are no absolute contraindications for chickpeas. It should be excluded from the diet only in case of individual intolerance, which is extremely rare. All legumes belong to the group of so-called “heavy” foods - they are quite nutritious and high in calories. The body has to spend a lot of time digesting and absorbing chickpeas. In some cases, when the digestion process is delayed, the beans cause fermentation.

Because of this feature, the amount of chickpeas in the diet should be reduced in case of: gastrointestinal disorders, gout, peptic ulcers, bladder pathologies, stool and circulatory disorders. In old age, when metabolism slows down, the use of chickpeas should be discussed with a physician.

To ensure that the process of assimilation of chickpeas goes as quickly and safely as possible, learn how to combine products correctly. A few hours before your meal, drink a glass of water with and, and add a large amount of vegetables to the falafel itself. They will speed up metabolism, help food be better absorbed, and eliminate heaviness and pain in the abdominal cavity.

A simple chickpea dish for Lent.

An easy recipe for a blender with photos and calorie calculations.

I've heard a lot of good things about chickpeas and chickpeas. They write that it is very reminiscent of nuts and tastes better than our peas. Well, why not buy it?

And then the Germans attracted attention with their recipes with chickpeas. They have a lot of them. Western Europe has long been fascinated by oriental cuisine. You probably want some exotic variety.

In addition, many vegetarians, vegans, and lovers of natural products can find interesting recipes there for their special diet.

Of course, any pea is useful as a source of vegetable protein, especially for replacing meat during Lent.

I’ve long heard about falafel, a popular dish in the Middle East.

This is an ancient dish made from raw chickpeas. They are small round or flat-shaped meatballs. Cilantro or parsley and spices set the tone.

People often write on the Internet that they look like meat cutlets. I do not think so. It is believed that the dish resembles tender fish cutlets. In my opinion, this is closer to the truth. But what is completely different from peas, that’s for sure, you can’t guess.

They write that it is better tolerated by the digestive system than regular. I think that those who cannot tolerate peas should try Turkish peas with caution. Moreover, in falafel it is also almost raw.

Our falafel recipe from Germany is made for the skillet. It's less fatty than deep-fried. I made a smaller portion and changed it a little. Full German recipe at the end of the post.

It’s interesting that in Germany, like here, many people are fond of sprouting cereals, legumes, nuts, and seeds. And that’s why many people like falafel made from chickpea sprouts. Vegans bake it in the oven, or rather, dry it, and then wrap it in cabbage leaves. You get rolls with falafel. They say it's very tasty.

You can try our recipe for 100 grams of chickpeas. Enough to get acquainted with the dish and change something to your taste next time.

Ingredients:

1. Dry chickpeas – 200 g
2. Onion – 30 g
3. Garlic – 2 cloves
4. Lemon juice – 1 tablespoon
5. Parsley – 1 bunch – 30 g
6. Flour – 2 tablespoons – 40 g
7. Turmeric – 1 teaspoon
8. Nutmeg – ¼ teaspoon
9. Zira, cumin – 1 teaspoon
10. Salt – 1 teaspoon
11. Baking powder – 0.5 teaspoon
12. Vegetable oil for frying – 35 g

100 grams of finished falafel: 344 kcal.

Calorie calculation at the end of the publication.

Preparation:

1. Rinse 200 grams of dry chickpeas, soak in clean cold water for 8-12 hours. There is two and a half times more water than chickpeas. Drain the water and rinse the chickpeas well.

2. To grind chickpeas, you can use a meat grinder or. I chose the second one. Place chickpeas, parsley, onion, spices, salt, and a spoonful of lemon juice in a blender bowl. Squeeze the garlic through the garlic press. Grind. It doesn't happen that fast. At first it seems that the mixture has stuck to the walls and the knife is spinning idle. A little patience and everything will be fine.

3. Place the mixture in a bowl. Add flour and baking powder. Place them side by side and first mix the flour and baking powder right there. Then mix the whole mass.

4. The mixture should be thick enough to form into balls. If the mixture crumbles or sticks too much to your hands, add water a teaspoon at a time. The falafel dough is ready. You can check it for salt and add more salt if necessary.

5. Form balls or cakes the size of a walnut with your hands. Scoop out the dough with a heaped teaspoon. During the modeling process, squeeze tightly between your palms so that there are no voids and the balls do not fall apart during frying. I made a ball and then flattened it into a cake.

6. Fry on both sides over medium heat in a frying pan with vegetable oil. It bakes very quickly.

The first time I tried it with breading. I didn’t like it – it takes longer to bake, resulting in drier falafel with a thicker crust.

7. Serve hot, with porridge, pasta; it’s very suitable during fasting.

Falafel

Complete German Recipe

Ingredients for 4 servings

• 500 grams of dry chickpeas
• 1 small onion
• 3 cloves garlic
• 1 bunch of parsley
• 1 lemon squeezed
• 2 teaspoons ground coriander
• 2 teaspoons crushed cumin
• 1 tablespoon salt
• maybe chili
• 1 teaspoon baking powder
• maybe breadcrumbs
• olive oil

How to cook

Soak the chickpeas overnight, drain well and grind through a meat grinder with onions and garlic cloves. You can use a vegetable grater, but it must be electric.

Cooked chickpeas or chickpeas from a jar will work too, but raw chickpeas taste better.

Add parsley, coriander, cumin, lemon juice, salt, chili if possible, baking powder and about 6-8 tablespoons of flour to the chickpeas and mix everything well.

Scoop with a heaped teaspoon, make balls, roll in flour or breadcrumbs, bake in olive oil.

Place falafel on a paper towel, let drain and keep warm in the oven.

Advice: use sprouted chickpeas, because such chickpeas not only contain a lot of protein, but also a lot of vitamins.

It is better not to deep-fry falafel, it will contain a lot of fat; it is healthier to cook it in a frying pan or in the oven.

Calorie calculation of the dish “Falafel in a frying pan”

Products	Weight	In 100 g kcal	Total kcal
Dry chickpeas	200	325	650
Bulb onions	30	43	13
Garlic	8	52	4
Lemon juice	10	34	3
Parsley	30	45	16
Wheat flour	40	334	134
Turmeric	3	354	12
Nutmeg	1	556	6
Zira	3	375	12
Salt
baking powder	3	204	6
Vegetable oil	35	899	315
Total	363		1171

So, the weight of the finished falafel on the scales: 340 g.

In 100 grams: 1171: 340 × 100 = 344 kcal

20 pieces, 1 piece: 58 kcal

© Taisiya Fevronina, 2017.

Homemade falafel rich in vitamins and minerals such as: vitamin B9 - 26%, potassium - 23.4%, magnesium - 20.5%, phosphorus - 24%, iron - 19%, manganese - 34.6%, copper - 25.8 %, zinc - 12.5%

Benefits of homemade falafel

• Vitamin B9 as a coenzyme they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and proteins, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, and congenital deformities and child development disorders. A strong relationship has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
• Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
• Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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Among connoisseurs, falafel is inseparably associated with Arab cuisine. In Israel, the dish is something of a fast food, appearing daily on the tables of people of all classes. But the difference is that falafel is much healthier than a quick meal, because the dish is prepared from completely different products. Currently, his recipe is distributed all over the world. By the way, many Russian residents also love falafel. Calorie content, history, recipe and other aspects related to this amazing dish are described in the article.

Falafel: briefly about the dish

Falafel - what is it? In appearance it resembles cutlets, but there is no meat in the composition. These crunchy balls are actually made from ground chickpeas, which are traditionally used to make them. But nowadays no one confines himself to one thing or is afraid of experiments. There are a wide variety of ways to serve falafel, ranging from an independent dish to something similar to shawarma.

This amazing dish quickly gained recognition all over the world. Falafel is especially popular among vegetarians, since its composition is completely plant-based, and the main ingredient, chickpeas, is rich in protein and other beneficial substances that are so necessary for people who give up meat. The calorie content of falafel varies depending on the cooking method, so it can be used in different situations: in the everyday menu and during a diet.

Where did he come from?

When did falafel come into our lives? In Russia, unfortunately, the dish is not yet very widespread, although its composition has simple ingredients that are sold in the nearest supermarket. Its spread began in Israel, Egypt and Palestine, where it is an integral part of the national cuisine. There are different opinions regarding its origin as a dish, but many agree that it comes from Egypt. From Arabic the word "falafel" is translated as "peppers". Perhaps it was consumed during Lent as an alternative to meat, or perhaps it was a way out for those who could not afford meat. Due to its calorie content, falafel performed this role perfectly. Traditionally, the main ingredient is chickpeas, but other legumes can also play this role.

How is falafel prepared?

Even those who are not good at cooking can handle cooking falafel.

• First you need to take the so-called Turkish peas - chickpeas and soak them for several hours in cold water.
• Now the chickpeas need to be chopped, but it is recommended not to turn them into porridge, that is, not to try too hard.
• Seasonings and herbs are added to the resulting chickpea paste, as well as a little olive oil. You can also add chopped sesame seeds mixed with a couple of drops of olive oil and pour lemon juice over everything.
• Balls are formed from the finished mass, which are deep-fried in vegetable oil or in a frying pan.
• Sometimes flour or egg is added to the mixture instead of olive oil. This is a matter of taste, because all the ingredients are needed for better “adhesion” of the resulting mass and more convenient formation of balls.

How to serve falafel?

As already mentioned, falafel can also be eaten as an independent dish without any additives. In the dietary version, the balls are usually fried in a frying pan without oil until a crust appears. Falafel can be served as a side dish for meat or fish dishes, seasoned with various sauces, and ingredients of your choice can be added directly to the mixture.

Sometimes falafel is made on the basis of black or white beans, in which case you need to add pre-boiled potatoes to a kind of dough. Pita and rolls are made with falafel, it is served with pita bread or vegetables, sometimes even filling is added in the form of minced meat, meat, egg or something like that. There are a great many combinations.

Falafel rolls

Recently, falafel rolls have become widespread. It turns out almost like shawarma.

• The finished falafel balls are wrapped with sauce and vegetables in pita bread to form a roll.
• Carrots can also be added to the falafel itself.
• Such rolls are especially popular among vegetarians, as they are very nutritious and satisfying, but do not contain animal products.

Calorie content of falafel

Now that we already know how to prepare this dish, it’s time to touch on another important issue. What is the calorie content of falafel per 100 grams? This figure ranges from 250 to 300 kcal, depending on the ingredients and method of heat treatment. If you don’t add an egg to the mass, don’t overdo it with spices and cook without oil, then the calorie content of falafel per 100 grams can be even lower than 250 kcal, which will undoubtedly please those losing weight. But sometimes it can increase sharply if other products and fillings are added, or a lot of oil and spices are used.

Thus, the calorie content of a falafel roll will definitely exceed 350 kcal, because pita bread, sauce and vegetables will significantly change this figure upward. Therefore, those who are watching their figure should be more careful with rolls - it is much better to eat falafel as an independent dish without additives. Calorie content and nutritional value of falafel are closely related. Due to the high content of proteins and carbohydrates, the calorie content of the dish increases. The amount of fat depends on the oil used, and its amount can be minimized.

Falafel is quite a versatile dish. It is high in calories to be consumed separately from others, but you can also pamper yourself with it during your diet if you follow the above rules.