Falafel (chickpea patties)
Course: Featured, VegetarianDifficulty: MediumServings
8
servingsFalafel (Chickpea Patties): All You Need to Know
I recall my mother preparing chickpea patties in my childhood days. Since then, it’s been one of my favorite vegetarian dishes, and I’m looking forward to sharing my recipe with you. I’m sure you’ll like it and make it your favorite dish for ages!
What is Falafel?
Also known as chickpea patties, falafel is one of the most commonly-loved dishes from the Middle East for multiple reasons. Basically, falafels are deep-fried patties or balls of chickpeas, and it’s a national dish sold across the streets of Syria, Egypt, Israel, and Turkey. This dish is a suitable vegan diet that you can serve with sandwiches, pita, hummus, salads, and Buddha bowls. Generally, chickpea patties are traditionally fried, but you can make them a much healthier option by baking them, which breaks down fat calories.
Is Falafel Healthy?
Yes, consuming falafel supplies your body with multiple health benefits. Here are five top benefits you will enjoy from taking this dish:
#1. Protein Supply
It can be challenging as a vegan or vegetarian to get enough protein in your body without consuming meat. However, your body still requires proteins to increase its weight. Typically, men need about 55g and men 45g of protein to grow a kilo of body weight. Thankfully, falafel is an incredible source of protein. Using falafel as your regular dish facilitates muscle, enzyme, and hormone formation. Moreover, it supplies your body with enough energy and is an essential part of a healthy diet when consumed in moderation.
#2: Can Help You Stay Full
Falafel contains fiber and proteins, which work together to help you stay full throughout the day. Typically, fiber has an anti-appetite molecule known as acetate that sends chemical signals to your brain to tell that you are full.
Further, studies reveal that fiber regulates ghrelin levels. Also known as the hunger hormone, ghrelin is a hormone released by the stomach to stimulate appetite, increase food intake, and promote the storage of fat. Luckily, fiber reduces the production of this hormone, preventing risky hunger pains that can lead to overfeeding.
#3: Balanced Blood Sugar Levels
Consistently feeding on high-carb foods such as chips and pizza can increase blood sugar and cause energy slumps. Falafel is generally carbohydrate-containing minerals and vitamins that take time to digest. It also has fiber helpful in controlling blood sugar. Moreover, the fiber in falafel is soluble and moderates cholesterol levels.
#4: Enhanced Normal Bowel Function
Lack of fiber in your diet can lead to constipation, affecting about 20% of people globally. Although the falafel fiber is indigestible, it enlarges and softens stool. This allows it to pass fast and with much ease without causing painful straining.
#5: Better Weight
Falafel has low amounts of fat and calories. Therefore, eating it as part of a healthy diet can facilitate weight loss and maintenance. However, you should be careful not to use much oil when preparing falafel.
Falafel Recipe
Here is a detailed guide of the ingredients and procedure you should follow to prepare this tasty dish:
I recall my mother preparing chickpea patties in my childhood days. Since then, it’s been one of my favorite vegetarian dishes, and I’m looking forward to sharing my recipe with you. I’m sure you’ll like it and make it your favorite dish for ages!
What is Falafel?
Also known as chickpea patties, falafel is one of the most commonly-loved dishes from the Middle East for multiple reasons. Basically, falafels are deep-fried patties or balls of chickpeas, and it’s a national dish sold across the streets of Syria, Egypt, Israel, and Turkey. This dish is a suitable vegan diet that you can serve with sandwiches, pita, hummus, salads, and Buddha bowls. Generally, chickpea patties are traditionally fried, but you can make them a much healthier option by baking them, which breaks down fat calories.
Is Falafel Healthy?
Yes, consuming falafel supplies your body with multiple health benefits. Here are five top benefits you will enjoy from taking this dish:
#1. Protein Supply
It can be challenging as a vegan or vegetarian to get enough protein in your body without consuming meat. However, your body still requires proteins to increase its weight. Typically, men need about 55g and men 45g of protein to grow a kilo of body weight. Thankfully, falafel is an incredible source of protein. Using falafel as your regular dish facilitates muscle, enzyme, and hormone formation. Moreover, it supplies your body with enough energy and is an essential part of a healthy diet when consumed in moderation.
#2: Can Help You Stay Full
Falafel contains fiber and proteins, which work together to help you stay full throughout the day. Typically, fiber has an anti-appetite molecule known as acetate that sends chemical signals to your brain to tell that you are full.
Further, studies reveal that fiber regulates ghrelin levels. Also known as the hunger hormone, ghrelin is a hormone released by the stomach to stimulate appetite, increase food intake, and promote the storage of fat. Luckily, fiber reduces the production of this hormone, preventing risky hunger pains that can lead to overfeeding.
#3: Balanced Blood Sugar Levels
Consistently feeding on high-carb foods such as chips and pizza can increase blood sugar and cause energy slumps. Falafel is generally carbohydrate-containing minerals and vitamins that take time to digest. It also has fiber helpful in controlling blood sugar. Moreover, the fiber in falafel is soluble and moderates cholesterol levels.
#4: Enhanced Normal Bowel Function
Lack of fiber in your diet can lead to constipation, affecting about 20% of people globally. Although the falafel fiber is indigestible, it enlarges and softens stool. This allows it to pass fast and with much ease without causing painful straining.
#5: Better Weight
Falafel has low amounts of fat and calories. Therefore, eating it as part of a healthy diet can facilitate weight loss and maintenance. However, you should be careful not to use much oil when preparing falafel.
Falafel Recipe
Here is a detailed guide of the ingredients and procedure you should follow to prepare this tasty dish:
Ingredients
Boiled chickpeas 1 cup
Sesame 2 tbsp
Ground cumin 1 tsp
1/2 cup chopped cilantro
Onion 1 medium chopped
Garlic 3 cloves
Flour 2 tbsp
Breadcrumbs 1/2 cup
Salt, pepper to taste
Vegetable oil for frying
Directions
- Combine the onion, garlic, chickpeas, cilantro and cumin in a medium bowl or container
- Grind the mixture in a blender.
- Add flour, salt and sesame seeds and mix until smooth.
- Form small balls from the mixture
- Roll each ball in breadcrumbs
- Fry the falafel in sunflower oil until golden brown for 5 minutes over medium heat.
- This nutritious vegetarian dish goes well with green salad or rice. Bon appetit!
