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Recipe Category / Legumes / Beans

Falafels with quinoa

  • Vegetarian Diet

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

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Dairy Free Diet

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

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Falafels with quinoa

Method

For the hummus

  • In a bowl with water add the chickpeas, the salt, and let them soak overnight. The next day, drain them and rinse them well.
  • In a pot over high heat add the 650 g water and boil the chickpeas until they are tender, for about 40 minutes to 1 hour. 
  • Set 150 g of the chickpeas aside for the falafels.
  • Drain the rest of the chickpeas into another bowl, keeping the water.
  • In a food processor add the chickpeas you drained, olive oil, lemon zest and juice, optionally the garlic, tahini, cumin, paprika, salt, pepper, and process them until homogenized. If the mixture is too thick, add a little water from the boiled chickpeas.
  • Check the seasoning and set it aside until needed.

For the falafels

  • Preheat the oven to 180οC (350ο F) set to fan.
  • Add the quinoa and the water into a saucepan over medium heat, and let the quinoa boil for 15 minutes until the water is evaporated. 
  • Remove the saucepan from the heat.
  • In a food processor add the quinoa, the 150 g chickpeas you set aside, dried breadcrumbs, onion, garlic, cumin, coriander powder, fresh coriander, lemon juice, olive oil, salt, and pepper. 
  • Process at high speed, for 2-3 minutes, until the ingredients are ground and homogenized.
  • Transfer the mixture to a bowl. 
  • Shape the mixture into 8 balls and press them lightly with your hands to flatten them.
  • Transfer the falafels to a baking pan lined with parchment paper.
  • Bake them in the oven for 35 minutes until firm. 
  • Flip the falafels over every 10 minutes to get golden on both sides.
  • Remove the falafels from the oven. 

To assemble

  • Cut the cucumber into slices, the tomato into cubes, and the onion into thin slices.
  • Spread the pitas on your kitchen counter and fill them with the hummus you prepared, the cucumber, tomato, onion, and falafels.
  • Serve with coriander leaves.
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Nutritional
Chart

Nutrition information per portion

567
Calories (kcal)
28 %

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.

4.2
Saturated Fat (g)
21 %

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.

51.0
Total Carbs (g)
20 %

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.

9.8
Sugars (g)
11 %

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.

17.0
Protein (g)
34 %

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.

8.6
Fibre (g)
34 %

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.

1.3
Sodium (g)
22 %

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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