Baked Falafel: A Healthy and Delicious Plant-Based Delight
Baked falafel is a Middle Eastern dish made from chickpeas, herbs, and spices. It is a healthy and delicious plant-based option that is perfect for a variety of meals. Falafel can be baked, fried, or air-fried, making it a versatile dish that can be enjoyed in many different ways.
Nutritional Value of Baked Falafel
Baked falafel is a nutrient-rich food that is packed with protein, fiber, and essential vitamins and minerals. One patty of baked falafel contains the following nutrients:
- Calories: 53
- Protein: 1.2 grams
- Fat: 3.5 grams
- Carbs: 4.3 grams
- Fiber: 1 gram
- Sugar: 0.7 grams
Health Benefits of Baked Falafel
Baked falafel has several health benefits, including:
- High in protein: Falafel is a good source of protein, which is essential for building and repairing tissues. Protein also helps to keep you feeling full and satisfied after eating.
- High in fiber: Falafel is also a good source of fiber, which is important for digestive health. Fiber helps to keep you regular and can help to lower cholesterol levels.
- Low in fat: Baked falafel is a low-fat food, making it a heart-healthy option. Fat is an important nutrient, but too much fat can lead to weight gain and other health problems.
- Good source of vitamins and minerals: Falafel is a good source of several vitamins and minerals, including iron, calcium, and potassium. These vitamins and minerals are essential for overall health and well-being.
How to Make Baked Falafel
Making baked falafel is easy and only requires a few simple ingredients. Here is a recipe for baked falafel:
Ingredients:
- 1 can (15 ounces) chickpeas, rinsed and drained
- 1/2 onion, chopped
- 1/2 cup parsley, chopped
- 1/2 cup cilantro, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup bread crumbs
- 1 tablespoon olive oil
Instructions:
- Preheat oven to 400 degrees F (200 degrees C).
- In a large bowl, combine all of the ingredients. Mash the chickpeas until they are mostly smooth, but still have some texture.
- Form the mixture into 1-inch balls. Place the balls on a baking sheet lined with parchment paper.
- Drizzle the falafel with olive oil and bake for 15-20 minutes, or until they are golden brown.
- Serve the falafel hot with your favorite dipping sauce.
Conclusion
Baked falafel is a healthy and delicious plant-based dish that is perfect for a variety of meals. It is easy to make and packed with protein, fiber, and essential vitamins and minerals. So next time you are looking for a healthy and satisfying meal, give baked falafel a try!
How many calories are in Baked Falafel?
Each 1 patty of Baked Falafel contains 53 calories.
Baked Falafel Nutritional Information
| Nutrient | Amount per 1 patty (18g) |
|---|---|
| Calories | 53 Calories |
| Protein | 1.2g |
| Fat | 3.5g |
| Saturated Fat | 0.2g |
| Cholesterol | 0mg |
| Carbohydrates | 4.3g |
| Dietary Fiber | 1g |
| Sugar | 0.7g |
| Sodium | 0.035mg |
| Potassium | 0.0449mg |
| Calcium | 0.0085mg |
| Iron | 0.0005mg |