Falafel (Home-Prepared)
Falafel is a popular Middle Eastern dish made from ground chickpeas or fava beans, herbs, and spices. It’s often deep-fried into small, round balls or patties and enjoyed in a variety of ways, such as in pita bread or as part of a mezze platter. This home-prepared version provides a healthy and satisfying meal, rich in plant-based protein and essential nutrients.
Nutritional Information per Serving (100g):
| Nutrient | Amount |
|---|---|
| Energy | 333 kcal |
| Protein | 13.31 g |
| Fat | 17.8 g |
| Saturated Fats | 2.38 g |
| Carbohydrates | 31.84 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Calcium | 54 mg |
| Iron | 3.42 mg |
| Magnesium | 82 mg |
| Phosphorus | 192 mg |
| Potassium | 585 mg |
| Sodium | 294 mg |
| Zinc | 1.5 mg |
| Copper | 0.258 mcg |
| Manganese | 0.691 mg |
| Selenium | 1.0 mcg |
| Vitamin C | 1.6 mg |
| Thiamine (B1) | 0.146 mg |
| Riboflavin (B2) | 0.166 mg |
| Niacin (B3) | 1.044 mg |
| Vitamin B6 | 0.125 mg |
| Folate | 78 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Falafel can contain allergens such as gluten (if served in pita or other bread products) and sesame (if tahini is used in the preparation). It is generally free from dairy, nuts, and eggs, making it suitable for vegetarian, vegan, and lactose-free diets. However, individuals with specific food allergies should check the recipe ingredients or make substitutions as needed.
Dietary Preferences:
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: If using gluten-free bread or pita
- Dairy-Free: Yes
- Nut-Free: Yes (unless nuts are added in variations)
- Soy-Free: Yes
Tips & Advice:
- Customization: Falafel can be adapted by adding different herbs and spices according to your taste. Popular additions include parsley, cilantro, garlic, cumin, and coriander.
- Baking Alternative: For a lower-fat version, bake falafel instead of deep-frying. Simply shape the falafel into patties and bake them at 375°F (190°C) for 20-25 minutes, flipping halfway through.
- Serving Suggestions: Serve falafel with a tangy tahini sauce, hummus, or tzatziki. It can also be added to salads or enjoyed in wraps and pita bread with fresh veggies like tomatoes, cucumbers, and lettuce.
Conclusion:
This home-prepared falafel recipe is not only a delicious, nutritious option but also an excellent source of plant-based protein and key vitamins and minerals, including iron, magnesium, and folate. It is versatile enough to fit various dietary needs and can be made healthier by baking rather than frying. Perfect for a quick meal or a tasty snack, falafel is a delightful addition to any menu, offering both flavor and nourishment.
