Today falafel for everyone! Don't you know what I'm talking about? These are small meatballs made from legumes (chickpeas or broad beans, in general) which are strongly flavored with parsley, cumin and coriander, then rolled in sesame seeds and fried. However, I propose my healthier version, without using oil! Legumes are normally used raw, precisely because they then undergo a strong thermal shock with frying: but how will we do it then if we do not want to use oil? Find out by watching this video!
Video of the Recipe
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Identity Card of the Recipe
- 230 KCal Calories per serving
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Ingrediants
For 18-20 meatballs
- Cooked food: 200 g of chickpeas
- Cooked food: 200 g of broad beans
- 1 or 2 cloves of garlic
- 1 teaspoon of cumin
- 1 teaspoon of seeds or 1 clump of coriander leaves
- Q.b. of salt
- Q.b. of pepper
- Untreated lemon juice
To cover
- About 80-100 g of sesame seeds
Materials Needed
- Casserole with lid
- Mixer
- Bowl
- Baking tray
- Baking paper
Preparation
Please note
The original recipe calls for blending raw legumes (chickpeas, broad beans or beans), after having soaked them in water for one night, and then frying them in the form of meatballs. In this case, the legumes undergo a thermal shock, and are cooked in a short time.
To avoid the use of oil, we suggest instead boiling the legumes before blending them: in this way the falafel will be cooked perfectly even in the oven.- First, leave the dried chickpeas and dried broad beans to soak overnight. If the legumes are fresh, soaking is not necessary.
- Drain the legumes from the soaking water. Cook the chickpeas in unsalted water for one hour, or until soft. Cook the beans in boiling water for 10 minutes: the peeled broad beans do not require long cooking.
Did you know that
To prepare the falafel we used chickpeas and broad beans. However, it is possible to replicate the recipe using only one type of legume.- Drain the legumes from the water and combine them in a blender. Season with salt and pepper. Season with garlic, cumin, parsley, coriander (fresh and / or seeds) and lemon juice.
- Blend everything by adding two tablespoons of water: you will have to obtain a compound that can be molded with your hands.
- Take a spoonful of the mixture, squeeze it in your hands to obtain a ball the size of a walnut. Roll the meatballs on the sesame seeds.
- Bake the falafel in a hot oven, preheated to 180 ° C, for 15 minutes, until golden brown.
- Serve the falafel with hummus and tahini, or with yogurt sauce.
Alice's comment - PersonalCooker
How about this super healthy take on falafel? To increase the bioavailability of the iron present in legumes you need a bit of Vitamin C: for this I recommend serving the falafel with a splash of lemon juice. A real treat to fill up on well-being!Nutritional values and Health Comment on the recipe
Non-Fried Falafel are a dish (which if necessary can also act as a side dish) with a high energy intake; the calories come mainly from lipids, followed by carbohydrates and finally from proteins. Carbohydrates tend to be complex (starch), fatty acids unsaturated type and peptides of medium biological value; cholesterol is absent and fiber is very high.Falafel not fried are suitable for most diets (including vegetarian and vegan), except for any conditions such as overweight ; they also agree to nutrition for lactose and gluten intolerances.
The average portion of non-fried Falafel as the main element of a dish is about 100-150g (230-350kcal); as a side dish, about 50g (115kcal).
