Your Recipe

Falafel Salad with Lemon-Tahini Dressing

Složka Množství Kalorie
Citronová šťáva 43.2g 10kcal
Okurka 238g 38kcal
Cibule 26g 10kcal
Cizrna 164g 266kcal
Tahini 75g 446kcal
Česnek 6g 9kcal
Sůl, stolní 5.69g 0kcal
Olivový olej 70g 619kcal
Petrželová nať čerstvá 120g 43kcal
Kmín, mletý 2.3g 9kcal
Hlávkový salát, normální nebo římský, syrový 282g 48kcal
Rajčata, hroznová, syrová 340g 92kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup dried chickpeas

2 cups packed flat-leaf parsley, divided

¼ cup chopped red onion plus 1/4 cup thinly sliced, divided

2 cloves garlic

5 tablespoons extra-virgin olive oil, divided

3 tablespoons lemon juice, divided

1 tablespoon ground cumin

1 teaspoon salt, divided

5 tablespoons tahini

5 tablespoons warm water

6 cups sliced romaine lettuce

2 cups sliced cucumbers and/or radishes

1 pint grape tomatoes, quartered

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Directions
Soak chickpeas in cold water for 12 to 24 hours.

Drain the chickpeas and transfer to a food processor. Add 1 cup parsley, chopped onion, garlic, 1 tablespoon oil, 1 tablespoon lemon juice, cumin and 1/2 teaspoon salt; process until finely and evenly ground. Shape into 12 patties (1 1/2 inches wide), using a generous 2 tablespoons each.

Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Cook the falafel until golden brown, 3 to 5 minutes. Turn, swirl in 1 tablespoon oil and cook until golden on the other side, 3 to 5 minutes more.

Meanwhile, whisk tahini, water and the remaining 2 tablespoons lemon juice, 1 tablespoon oil and 1/2 teaspoon salt in a large bowl. Transfer 1/4 cup to a small bowl. Add romaine and the remaining 1 cup parsley to the large bowl and toss to coat. Top with cucumbers and/or radishes, tomatoes, the sliced onion and the falafel. Drizzle with the reserved 1/4 cup dressing.

nutriční údaje
Velikost porce 343 g | ml
Množství na porci 397
1662
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 30g 38%
Nasycené tuky 4g 20%
Sodík 606mg 26%
Sacharidy celkem 28g 10%
Vláknina 9.6g 34%
Cukr 4.7g
Bílkoviny 10g 20%
Vitamin D 0mcg 0%
Vápník 194mg 15%
Železo 6.4mg 35%
Draslík 883mg 19%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 437.996 mcg 49%
Thiamin [B1] 0.445 mg 37%
Riboflavin [B2] 0.273 mg 21%
Niacin [B3] 2.649 mg 17%
Kyselina pantotenová [B5] 0.652 mg 13%
Vitamin B6 0.273 mg 16%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 238.038 mcg 0%
Vitamin C 73.212 mg 81%
Vitamin D 0 mcg 0%
Vitamin E 3.869 mg 26%
Vitamin K 589.848 mcg 492%
Betain 0.095 mg 0%
Cholin 46.595 mg 8%
Carbohydrates
živina Množství DV
Sacharidy celkem 28.4 g 10%
Sugars 4.7 g 9%
Vláknina 9.6 g 34%
Carbohydrate 21.1 g 0%
Čisté sacharidy 23.7g
aminokyseliny
živina Množství DV
Alanin 0.438 g 0%
Arginin 0.932 g 0%
Kyselina asparagová 0.947 g 0%
Cystein 0.125 g 0%
kyselina glutamová 1.692 g 0%
Glycin 0.467 g 0%
Histidin 0.235 g 0%
Izoleucin 0.377 g 0%
Leucin 0.641 g 0%
Lysin 0.469 g 0%
Metionin 0.181 g 0%
Fenylalanin 0.469 g 0%
Prolin 0.402 g 0%
Serin 0.449 g 0%
Treonin 0.349 g 0%
Tryptofan 0.13 g 0%
Tyrosin 0.275 g 0%
Valin 0.44 g 0%
Minerály
živina Množství DV
Vápník 194.23 mg 15%
Měď 0.62 mg 68%
Fluorid 0.87 mcg 0%
Železo 6.39 mg 35%
Hořčík 84.09 mg 20%
Mangan 1.06 mg 46%
Fosfor 290.67 mg 23%
Draslík 882.93 mg 19%
Selen 8.75 mcg 16%
Sodík 606.43 mg 26%
Zinek 2.33 mg 21%
další
živina Množství DV
Voda 270.234 g 0%
Popel 4.617 g 0%