Falafel with a Tahini Yoghurt Sauce
A healthy falafel recipe with a delicious tahini yoghurt dressing, high in protein and prepared in a way that avoids deep frying like traditional recipes.
Ingredients
- 250g (8.8 oz or 1¼ cups) dry chickpeas
- 1 tsp cumin
- 1-2 cloves garlic
- 4 tbsp extra virgin olive oil
- 1 tsp sweet paprika
- 1/2 tsp sea salt
- 2 tbsp coriander leaf, freshly chopped
Instructions
- Pre-soak the chickpeas in filtered water 18 hours before (you can place it in the fridge).
- Drain the chickpeas, then blend well with all the other ingredients. Make small golf-sided patties and fry in olive oil on medium heat for 13-15 minutes (turning halfway through), making sure the falafel doesn't burn.
- Serve with a tahini yoghurt dressing and Moroccan roast cauliflower, pita bread (gluten-free if necessary) and/or Greek salad
Notes
Traditional falafel is usually deep fried in seed oils that turn to trans-fats and are unhealthy for you and can cause oxidative damage in your body, inflammation and contribute to obesity and cardiovascular disease. Therefore I've created this healthy falafel recipe that is not deep fried and makes use of extra virgin olive oil, which is commonly used in Mediterranean cooking and helps protect the body against inflammation and heart disease. Chronic inflammation is at the root cause for most illnesses in the body, so it is pertinent to eat an anti-inflammatory diet if you want to improve overall health and wellness.
Approximate micronutrient info per serving:
Vitamins
B1 (Thiamine): 0.1 / 1.1 mg (5%)
B2 (Riboflavin): 0.0 / 1.1 mg (3%)
B3 (Niacin): 0.3 / 14.0 mg (2%)
B5 (Pantothenic Acid): 0.4 / 5.0 mg (8%)
B6 (Pyridoxine): 0.2 / 1.3 mg (16%)
B12 (Cobalamin): 0.0 / 2.4 µg (0%)
Folate: 78.7 / 400.0 µg (20%)
Vitamin A: 17.9 / 700.0 µg (3%)
Vitamin C: 0.4 / 75.0 mg (1%)
Vitamin D: 0.0 / 600.0 IU (0%)
Vitamin E: 2.6 / 15.0 mg (17%)
Vitamin K: 15.7 / 90.0 µg (17%)
Minerals
Calcium: 73.4 / 1000.0 mg (7%)
Copper: 0.4 / 0.9 mg (50%)
Iron: 2.2 / 18.0 mg (12%)
Magnesium: 49.4 / 320.0 mg (15%)
Manganese: 1.3 / 1.8 mg (69%)
Phosphorus: 145.4 / 700.0 mg (21%)
Potassium: 250.0 / 2600.0 mg (10%)
Selenium: 5.2 / 55.0 µg (9%)
Sodium: 312.0 / 1500.0 mg (21%)
Zinc: 1.2 / 8.0 mg (15%)
% RDA based on an adult female.
Nutrition Information:
Yield: 4 Serving Size: 180gAmount Per Serving: Calories: 350kcalTotal Fat: 18.2gNet Carbohydrates: 26.5gFiber: 10.7gProtein: 11.7g
