Falafel-Skillet Fried

by foodsmarty

GARBANZO FALAFEL

Falafel is a traditionally Arab food. The word falafel may descend from the Arabic word falāfil,a plural of the word filfil, meaning “pepper.” These fried vegetarian fritters are often served alongwith hummus, and tahini sauce (known as a “falafel plate.”) They’re also great served withtomatoes, a Middle Eastern garlic sauce.

INGREDIENTS:

1 pound (about 2 cups) dry chickpeas/garbanzo beans – you must start with dry, do NOT substitute canned, they will not work!

1 small onion, roughly chopped

1/4 cup chopped fresh parsley

3-5 cloves garlic (I prefer roasted)

1 1/2 tbsp flour

1 3/4 tsp salt

2 tsp cumin

1 tsp ground coriander

1/4 tsp black pepper

1/4 tsp cayenne pepper

Pinch of ground cardamom

Vegetable oil for frying (grapeseed, canola, and peanut oil work well)

YOU WILL ALSO NEED

Food processor, skillet

Servings: 30-34 falafels

 

PROCESS:

-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.

-Drain and rinse the garbanzo beans well. Pour them into your food processor along with the chopped onion, garlic cloves, parsley, flour, salt, cumin, ground coriander, black pepper, cayenne pepper,

-Pulse all ingredients together until a rough, coarse meal forms. Scrape the sides of the processor periodically and push the mixture down the sides. 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 to turning into mix into hummus!

-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 theprocessor missed. Fill a skillet with vegetable oil to a depth of 1 . inches. I prefer to usecooking oil with a high smoke point, like grapeseed. Heat the oil slowly over medium heat.Meanwhile, form falafel mixture into round balls or slider-shaped patties using wet hands or a falafel scoop. I usually use 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, butwill bind nicely once they begin to fry.

-Note: if the balls won’t hold together, place the mixture back in the processor again andcontinue 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 to the mixture. If they still won’t hold, add 1-2 eggs to the mix.

 

Before frying my first batch of falafel, I like to fry a test one in the center of the pan. 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.

When falafel is made the traditional way, is indeed a vegan food; it’s a great source of protein for people who have cut meat out of their diet. It’s relatively low in fat and has no cholesterol if you fry it in heart-healthy grapeseed oil. And if you top it with veggies in a pita, it becomes a filling and nourishing meal! Sure beats a Big Mac, if you ask me.

Here’s the way to make a falafel pita: start with a layer of hummus deep inside the pocket, thenadd the falafel, lettuce, tomatoes, and pickles. Top with a thin layer of tahini sauce.

Información nutricional

Garbanzos

Cantidad por 100 gramos * 3/4 de taza ya cocido.

Calorías 364

Grasas totales 6 g

Ácidos grasos saturados 0.6 g

Ácidos grasos poliinsaturados 2.7 g

Ácidos grasos monoinsaturados 1.4 g

Colesterol 0 mg

Sodio 24 mg

DRI WOMAN 1200MG TO 1500MG

DRI MEN 1200MG TO 1500MG

FUNTIONS: maintining the proper amount of fluidbetween the cells of our body. its a central part

of our body´s internal comunication system, because sodium are essential for the electrical

current that allows the transmission of nerve impulses.this minerals is part of the digestive

secretions from the pancreas.

POTASIO ( POTASSIUM) 875 mg

DRI WOAMN 4700mg

DRI MEN 4,700mg

FUNTIONS: has a role attracting and holding water inside cells that parallels the role of sodium

outside the cells. it acts with sodium t created an electrochemical charged across cells

membranes that supports the transmitions of nerve impulsesand the contraction of muscles,

incluiding the heart. people whose diets are high in potassium and who takes their habits of

eating plenty of fruits and veggies in to the old aged, reduce their risk of bone fractures. Rich

food high in potassium such a banannas become famous sprouts, grapefruits, green beans,

straberries, and tomatoes have more potassium per calories than banana.

Hidratos de carbono 61 g

Fibra alimentaria 17 g

Azúcares 11 g

Proteínas 19 g

Vitamina A

VITAMIN C 4 mg

funtions: higly effective antioxidant: and it serves to regenerate the primary antioxidant, Vitamin E. Vitamin C, is required for the formation of numerous compounds, such as norepinephrine( neurotransmitter), carnitine ( a chaperone to conducted fats to where they are needed) andcollagen ( a fibrous protein in blood vessel walls, scars tissue, cartilague tendons, and bone)

Vitamin C helps the body to resist disease and infection. it also greatly increases the body absorption of IRON when foods rich in iron when vitamin C and Iron are comsumed at the same time.

CALCIUM:  105 mg available per a serving in this recipe

It’s primary function is structural, providing the tensile strength from lattice formations of  bones and teeth.

HIERRO ( IRON):  6.2 mg available per a serving in this recipe.

DRI WOMAN: 8 OR 18 MG

DRI MEN: 8 MG

Functions: this mineral is at HEART of THE HEMOGLOBIN molecule in blood and plays a central role in transporting oxygen throughout the body.

IRON plays key roles in the production of cellular energy, immune system funtioning, and in certain mental processes. our body does its best recycle this precious mineral so our intake must replenish losses through perspiration, urine, and cells that are sloughed off from skin and from the intestinal lining. women of childbearing age lose iron during the menstruation, increasing thus they have higher requirements over men.

Vitamina B6: 0.5 mg

Vitamina B12: 0 μg

Magnesium: 115 mg

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