Lentil Falafel
silicon (Si)
Vitamin K
Folate
Vitamin E
Fiber
manganese (Mn)
Description
Crispy red lentil balls with herbs and spices — a healthy alternative to classic falafel
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Red lentils (dry) — 60 г
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Onion — 0.25 шт
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Garlic — 1 зубчик
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Whole cumin seeds — 0.5 ч.л.
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Ground coriander — 0.5 ч.л.
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Ground black pepper — 0.5 ч.л.
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Cilantro (coriander, fresh) — 5 г
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Parsley (fresh) — 5 г
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Wheat breadcrumbs (white bread) — 10 г
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Sunflower oil (refined) — 20 мл
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Olive oil (extra virgin) — 0.5 ст.л.
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Sour cream 15% — 15 г
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Lemon — 0.25 шт
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Table salt — 1 щепотка
- Soak red lentils in cold water for 2 hours (or 30 minutes in warm water)
- Drain and rinse the lentils
- Chop onion, garlic, cilantro and parsley
- Combine lentils, onion, garlic, herbs, cumin, coriander and cayenne pepper in a blender
- Blend until smooth paste-like consistency
- Add breadcrumbs and salt, mix well
- Form small balls about 3 cm in diameter
- Heat sunflower oil in a small pot to 170-180°C
- Fry falafel in batches for 2-3 minutes until golden brown
- Place on paper towel to remove excess oil
- For the sauce, mix sour cream with olive oil and lemon zest
- Serve falafel hot with the sauce
567
177 kcal / 100 g
kcal
18.2 g
5.7 g / 100 g
Protein
46.0 g
14.3 g / 100 g
Carbohydrates
31.7 g
9.9 g / 100 g
Fats
3.2 g
1.0 g / 100 g
Ash
10.8 g
3.4 g / 100 g
Fiber
26.0%
Water
2.3 g
0.7 g / 100 g
Sugars
32.7 g
10.2 g / 100 g
Starch
0.17 g
0.05 g / 100 g
Omega-3
13.35 g
4.16 g / 100 g
Omega-6
4.6 g
1.4 g / 100 g
SFA
