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Tag: health benefits of falafel

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The Healthy Falafel Recipe You Have To Try

Healthy Falafel Recipe

Falafel is a Middle Eastern food that originated in Egypt. Falafel is made up mostly of ground chickpeas, although traditionally it was made up of fava beans.

Falafel is most commonly served in pita bread with hummus, or on a bed on the salad with tahini sauce or as part of a mezze.

Healthy-Falafel-Recipe

Is falafel healthy?

Chickpea falafel is good for you because chickpeas are packed with vitamins and minerals. Their health benefits include being high in protein, improving digestion, aiding weight management and decreasing the risk of disease. Because it is high in protein, falafel is also a great meat replacement for vegetarians and vegans.

How to make falafel: healthy falafel recipe

You can make falafel at home with this easy-to-follow recipe.

Ingredients (serves 20 falafel balls):

  • 1 cup dried chickpeas
  • 1 ½ large onion, chopped (1 for garnish)
  • 1 tomato, chopped
  • 1 green capsicum, chopped
  • 4 cloves garlic, chopped
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons fresh cilantro, chopped
  • ½ teaspoon dried red pepper
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 1 teaspoon cumin
  • Vegetable oil
  • 4-6 teaspoon plain flour
  • Pita bread
  • Tahini sauce

Method (prepare the day before):

  1. In a large bowl, put the dried chickpeas and cover with water so that the chickpeas are submerged by at least 2 inches. Leave to soak overnight. (You can also make falafel with canned chickpeas.)
  2. The next day, blend together the chickpeas, chopped onion, parsley, cilantro, garlic, cumin, hot red pepper and salt.
  3. Add the baking powder and plain flour to the mix so it’s no longer sticky.
  4. Using your hands, make 20 round balls out of the mixture.
  5. Put the balls into the refrigerator and let cool for 3 hours.
  6. In a large wok, heat the vegetable oil and lightly fry the falafel balls for a few minutes on each side, until brown.
  7. Serve by putting the falafel into pitas, and garnish with chopped onion, tomato and tahini sauce.

Cooking falafel is so easy that anyone can do it! Try it for yourself and indulge in the traditional Middle Eastern cuisine at home!

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Blog Lebanese Food

What Are The Health Benefits of Falafel?

falafel

Falafel is a cultural icon in Lebanon. While there are many who can make a tasty falafel, few can match the fresh, healthy and authentic Lebanese version made from chick peas which are soaked, ground and mixed with spices, such as cumin, chilli, garlic and coriander, then deep friend to golden brown perfection.

is falafel healthy

We all know that falafel is absolutely delicious, but did you know it’s also super healthy? Let’s take a look at some of the health benefits of these golden brown balls of perfection.

Aside from being a delicious snack, falafel is very good for you, though it might be hard to believe how something so delicious can be healthy. To convince you, let’s take a look at the health benefits of falafel.

High In Fibre and Protein

Like other legumes, like lentils and beans, chick peas are high in fibre and protein, both of which have a multitude of health benefits including good heart health, muscle repair and development, weight management, digestive health and more.

Loaded With Vitamins and Minerals

Chickpeas are loaded with a range of vitamins and minerals crucial for heathy bodily function including calcium, iron, phosphorus, zinc, folate, potassium, B vitamins and magnesium.

Low in Calories

Compared to other fried goodies, falafel is very low in calories. Similar dishes, such as shawarma or doner kebabs all contain high calorie meats, whereas the chickpeas that falafel is made from offer a much lower calorie count.

Rich In Healthy Fats

Falafel is rich in what are known as “healthy fats” and does not contain any trans fats or saturated fats, which are two of the biggest contributors to high cholesterol.

Good For Blood Sugar Levels 

Foods that are rich in fibre also help control your blood sugar levels. Fibre slows down digestion, and lets sugar transfer slowly from your digestive tract into your bloodstream. This means there is no sugar “high” after eating falafel, and no fatigue or irritation from a blood sugar crash.

Low In Salt

Falafel is low in sodium. And maintaining a low-sodium dietary intake is essential for maintaining a low blood pressure.

While there are many who can make a tasty falafel, few can match the fresh, healthy and authentic Lebanese version. If you have fallen for falafel and are looking to indulge your newfound love, stop by Manoosh or order online, we’d be happy to prepare this delicious and healthy Lebanese food for you!