This recipe has Fat (total lipid) as 185% (as a percentage of RDA).
You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.4% of RDA
• Calories: 61.6% of RDA
• Carbs: 16.7% of RDA
• Fat (total lipid): 185% of RDA
• Fiber: 32.0% of RDA
• Fructose: 0.7% of RDA
• Protein: 12.9% of RDA
• Sodium: 51.8% of RDA
• Sugar: 25.9% of RDA
• Vitamin A (IU): 11.1% of RDA
• Vitamin B6: 20.8% of RDA
• Vitamin C: 10.8% of RDA
• Iron: 0.2% of RDA
• Magnesium: 17.6% of RDA
• Manganese: 286% of RDA
• Niacin: 6.5% of RDA
• Potassium: 15.9% of RDA
• Zinc: 13.4% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
Preparing the Chickpeas
1.
Pour the chickpeas into a large bowl and cover them by about 3 inches of cold water. Let them soak overnight. They will double in size as they soak – you will have between 4 and 5 cups of beans after soaking.
Preparing the Mixture
2.
Drain and rinse the garbanzo beans well. Pour them into your food processor.
3.
Chop the onion and parsley and add to the food processor.
4.
Add garlic cloves, chickpea flour, salt, cumin, ground coriander, black pepper, cayenne pepper, and cardamom.
5.
Pulse all ingredients together until a rough, coarse meal forms. Scrape the sides of the processor periodically and push the mixture down the sides.
6.
Process till the mixture is somewhere between the texture of couscous and a paste. You want the mixture to hold together, and a more paste-like consistency will help with that... but don't overprocess, you don't want it turning into hummus.
7.
Once the mixture reaches the desired consistency, pour it out into a bowl and use a fork to stir; this will make the texture more even throughout. Remove any large chickpea chunks that the processor missed.
8.
Cover the bowl with plastic wrap and refrigerate for 1-2 hours.
Cooking the Falafel Balls
9.
Fill a skillet with grape seed oil to a depth of 1 ½ inches over medium heat.
10.
While the oil is heating, form falafel mixture into round balls or slider-shaped patties using wet hands or a falafel scoop. Usually about 2 tbsp of mixture per falafel. You can make them smaller or larger depending on your personal preference. (The balls will stick together loosely at first, but will bind nicely once they begin to fry).
11.
If the oil is at the right temperature, it will take 2-3 minutes per side to brown (5-6 minutes total). If it browns faster than that, your oil is too hot and your falafels will not be fully cooked in the center. Cool the oil down slightly and try again. When the oil is at the right temperature, fry the falafels in batches of 5-6 at a time till golden brown on both sides.
12.
Once the falafels are fried, remove them from the oil using a slotted spoon.
Some people like to add baking soda to the mix to lighten up the texture inside of the falafel balls. I don’t usually add it, since the falafel is generally pretty fluffy on its own. If you would like to add it, dissolve 2 tsp of baking soda in 1 tbsp of water and mix it into the falafel mixture after it has been refrigerated.
2.
If the balls won't hold together, place the mixture back in the processor again and continue processing to make it more paste-like. Keep in mind that the balls will be delicate at first; if you can get them into the hot oil, they will bind together and stick. If they still won't hold together, you can try adding 2-3 tbsp of flour or chickpea flour to the mixture. If they still won't hold, add 1-2 eggs to the mix. This should fix any issues you are having.
3.
If your falafel is too hard/too crunchy on the outside, there are two possible reasons-- 1) you didn't process the mixture enough-- return the chickpea mixture to the processor to make it more paste-like. 2) the chickpeas you used were old. Try buying a fresher batch of dried chickpeas next time.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 1233
Protein 14.5 g
Carbohydrates 45.8 g
Iron 0.04 mg
Fiber 8.97 g
Calcium 4.26 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
