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Good Living / Legumes

Falafel with Mixed Seeds

Falafel with Mixed Seeds

Method

  • Soak the chickpeas in a generous amount of water of 8 hours or overnight.
  • Drain and transfer to a pot along with the water and 1 tablespoon of salt.
  • Boil for 20-30 minutes. Drain and cool with cold water.
  • Preheat oven to 190* C (374* F) Fan.
  • In a food processor, beat the sunflower seeds for a few minutes, until finely ground.
  • In a small bowl, add 2 tablespoons of the ground sunflower seeds, 1 ½ tablespoons of chia seeds and 1 ½ tablespoons of black sesame seeds.
  • Mix and set aside. You will need this mixture to coat the falafel at the end.
  • Transfer the remaining ground sunflower seeds to a large bowl.
  • In a food processor, add the remaining chia seeds and chili flakes.
  • Beat for a few seconds, until finely ground. Add to the bowl.
  • Add the tahini sauce, olive oil, lemon juice, sugar and salt.
  • Mince the garlic and add it to the bowl. Mix with a wooden spoon.
  • Add the chickpeas and mix until all of the ingredients are completely combined.
  • Line a 30x40 cm baking pan with parchment paper.
  • Shape mixture into 20 balls that are about 3 cm in diameter.
  • Roll each falafel ball into the mixed seed mixture, until completely coated.
  • Transfer to baking pan and bake for 40 minutes.
  • Serve with tahini sauce, whole wheat pita bread and finely chopped fresh coriander.
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Nutritional
Chart

Nutrition information per portion

95
Calories (kcal)
5 %

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.

7.0
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.

0.99
Saturated Fat (g)
5 %

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.

3.6
Total Carbs (g)
1 %

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.

0.64
Sugars (g)
1 %

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.

3.3
Protein (g)
7 %

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.

1.8
Fibre (g)
7 %

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.

0.75
Sodium (g)
13 %

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 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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