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Good Living / Savory

Black eyed pea Falafel

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Black eyed pea Falafel

Method

  • Place 100 g of boiled black-eyed peas in a bowl. Beat the remaining black-eyed peas in a food processor until pureed.
  • Transfer to a large bowl and add the breadcrumbs, finely chopped spring onion, salt, paprika, red pepper, eggs, finely chopped coriander, lemon juice and lemon zest. Wear disposable gloves and mix until all of the ingredients are completely combined. Shape into 8 falafel patties.
  • Place a pan over medium heat, add 1 tablespoon of olive oil and let it get hot.
  • Add 4 of the falafel and saute for 3-4 minutes on each side, until golden.
  • Repeat the same process with the remaining falafel patties.  

For the salad

  • Turn up heat from medium to high and sauté the corn for 2-3 minutes.
  • Transfer to a bowl and add the 100 g of black-eyed peas, finely chopped spring onion, cherry tomatoes cut in half, apple cider vinegar, coriander and salt.
  • Toss and serve along with the falafel.
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Nutritional
Chart

Nutrition information per portion

221
Calories (kcal)
11 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

6.7
Total Fat (g)
10 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.2
Saturated Fat (g)
6 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

26.0
Total Carbs (g)
10 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

3.0
Sugars (g)
3 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

12.0
Protein (g)
24 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

4.6
Fibre (g)
18 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.49
Sodium (g)
8 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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