Your Recipe

Falafel Burgers

Zutat  Menge  Kalorien 
Zwiebeln 100g 40kcal
Knoblauch 6g 9kcal
Pflanzenöl 60g 532kcal
frische Petersilie 15g 5kcal
Schwarzer Pfeffer 1g 3kcal
Weizenmehl, weiß, Allzweckmehl, angereichert, gebleicht 30g 109kcal
Meersalz 2g 0kcal
Kreuzkümmel, gemahlen 2g 8kcal
Kichererbsen (Kicherbohnen, Bengal-Gramm), reife Samen, Konserven, abgetropfte Feststoffe 425g 591kcal
Koriander gemahlen 2g 6kcal

Recipe Tags:

OMAD

Recipe Instructions:

Ingredients:
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste
• 1/4 cup all-purpose flour (or chickpea flour for gluten-free)
• Vegetable oil for frying
• Whole-wheat pita bread, tzatziki sauce, lettuce, tomato (for serving)
Instructions:
1. In a food processor, combine chickpeas, chopped onion, minced garlic, ground cumin, ground coriander, chopped parsley, salt, and pepper. Pulse until mixture is coarse but well combined.
2. Transfer mixture to a bowl. Stir in flour until mixture holds together.
3. Shape falafel mixture into patties.
4. Heat vegetable oil in a large skillet over medium-high heat.
5. Fry falafel patties until golden brown and crispy, about 3-4 minutes per side.
6. Drain on paper towels.
7. Serve falafel burgers in whole-wheat pita bread with tzatziki sauce, lettuce, and tomato.

Nährwertangaben 
Portionsgröße  161 g | ml
Menge pro Portion  325
1362
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 18g 23%
Gesättigte Fettsäuren  2.3g 12%
Natrium 462mg 20%
Gesamte Kohlenhydrate  33g 12%
Ballaststoffe  7.9g 28%
Zucker  5.4g
Protein  8.9g 18%
Vitamin D 0mcg 0%
Kalzium 72mg 6%
Eisen  2.3mg 13%
Kalium 224mg 5%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 17.238 mcg 2%
Thiamin [B1] 0.11 mg 9%
Riboflavin [B2] 0.069 mg 5%
Niacin [B3] 0.717 mg 4%
Pantothensäure [B5] 0.091 mg 2%
Vitamin B6 0.181 mg 11%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 83.413 mcg 0%
Vitamin C 7.555 mg 8%
Vitamin D 0 mcg 0%
Vitamin E 2.121 mg 14%
Vitamin K 83.382 mcg 69%
Betain 5.32 mg 0%
Cholin 3.315 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  33.4 g 12%
Sugars 5.4 g 11%
Ballaststoffe  7.9 g 28%
Carbohydrate 3.2 g 0%
Netto-Kohlenhydrate 28g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.364 g 0%
Arginin 0.782 g 0%
Asparaginsäure 0.964 g 0%
Cystein 0.121 g 0%
Glutaminsäure 1.67 g 0%
Glycin 0.357 g 0%
Histidin 0.232 g 0%
Isoleucin 0.362 g 0%
Leucin 0.611 g 0%
Lysin 0.543 g 0%
Methionin 0.116 g 0%
Phenylalanin 0.458 g 0%
Prolin 0.417 g 0%
Serin 0.432 g 0%
Threonin 0.314 g 0%
Tryptophan 0.089 g 0%
Tyrosin 0.219 g 0%
Valin 0.365 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 71.94 mg 6%
Kupfer 0.31 mg 34%
Fluorid 0.36 mcg 0%
Eisen  2.26 mg 13%
Magnesium 38.31 mg 9%
Mangan 1.07 mg 47%
Phosphor 115.07 mg 9%
Kalium 224.38 mg 5%
Selen 6.35 mcg 12%
Natrium 462.45 mg 20%
Zink 0.87 mg 8%
andere
Nährstoff Menge  DV
Wasser 98.322 g 0%
Asche 1.274 g 0%