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Recipe Category / Snacks and Sandwiches

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.

  • Sugar Free 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 SF can be made when it contains less than 0.5 gr of sugars per 100 gr of solid food or 100 ml of liquid food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Method

For the falafel

  • In a bowl full of cold water, add a pinch of salt and the chickpeas.
  • Let them soak for 6 hours, until they double in size.
  • When ready, drain and add them to a pot full of water.
  • Place pot over high heat and boil for 40-50minutes, until they soften.
  • Drain and set them aside for 5 minutes so that the moisture can evaporate.
  • Finely chop parsley and coriander.
  • Transfer the chickpeas to a food processor and add the cumin, garlic, olive oil, lemon zest, lemon juice, salt and pepper.
  • Beat for 3-4 minutes until all of the ingredients are completely combined and the chickpeas become pureed.
  • Transfer to a bowl and add the finely chopped parsley and coriander. (Reserve their stems for the coleslaw.)
  • Add the flour and mix with a spatula until completely combined. Set the mixture aside for 5-10 minutes so it can cool.
  • Place a pan over medium heat and fill with 2 cm of vegetable oil. Let it heat to 160* C (320* F).
  • Pick up some of the mixture with your hands and shape into little balls. Then flatten them out so make a small patty.
  • Add to the hot oil and fry for 2-3 minutes on each side, until golden.
  • Transfer to paper towels and allow to drain from excess oil.

For the coleslaw

  • Cut the carrots in half, vertically and slice into half-moons.
  • Thinly slice the white cabbage, red cabbage, celery and green apple.
  • Finely chop the reserved coriander and parsley stalks.
  • Add them all to a bowl and add vinegar, salt and pepper.
  • Mix and rub them between your hands at the same time so they release their liquid.
  • Add the mayonnaise and mix with a spoon until all of the ingredients are completely combined.

To serve

  • Fill each pita bread with 2 tablespoons of coleslaw and 4 falafel.
  • Wrap in parchment paper and aluminum foil. Twist the ends of the wrappings like a piece of candy.
  • Cut them in half with a serrated knife and serve.

                                                                                                                                   

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Stars 5 965280a274e7faaa3ab948cbf65b3e63cafd3a357c9a1db9ace6cb5ab0ca420b
(117)
Stars 4 7a9178270a01a919f143a86d02d23da24820e7cf7d8785260b287b505604249a
(17)
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(4)
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Stars 1 d2c64104eb0fa01541d9f73e1face12dcf9db387d50b23e382af06ebc6f3d651
(6)

Nutritional
Chart

Nutrition information per portion

577
Calories (kcal)
29 %

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.

30.0
Total Fat (g)
43 %

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.

4.0
Saturated Fat (g)
20 %

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.

56.0
Total Carbs (g)
22 %

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.

9.2
Sugars (g)
10 %

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.

15.0
Protein (g)
30 %

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.

9.6
Fibre (g)
38 %

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.

1.7
Sodium (g)
28 %

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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