Your Recipe

Falafel Salad with Lemon-Tahini Dressing

Ingrédient Quantité Calories
Jus de citron 43.2g 10kcal
Concombre 238g 38kcal
Oignons 26g 10kcal
Pois chiches 164g 266kcal
Tahini 75g 446kcal
Ail 6g 9kcal
Sel de table 5.69g 0kcal
Huile d'olive 70g 619kcal
Persil frais 120g 43kcal
Cumin, moulu 2.3g 9kcal
Laitue, cos ou romaine, crue 282g 48kcal
Tomatoes, grape, raw 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.

Valeurs nutritives
Taille des portions 343 g | ml
Quantité par portion 397
1662
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 30g 38%
Gras saturés 4g 20%
Sodium 606mg 26%
Total des glucides 28g 10%
Fibres alimentaires 9.6g 34%
Sucre 4.7g
Protéine 10g 20%
Vitamine D 0mcg 0%
Calcium 194mg 15%
Fer 6.4mg 35%
Potassium 883mg 19%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 437.996 mcg 49%
Thiamine [B1] 0.445 mg 37%
Riboflavine [B2] 0.273 mg 21%
Niacine [B3] 2.649 mg 17%
Acide pantothénique [B5] 0.652 mg 13%
Vitamine B6 0.273 mg 16%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 238.038 mcg 0%
Vitamine C 73.212 mg 81%
Vitamine D 0 mcg 0%
Vitamine E 3.869 mg 26%
Vitamine K 589.848 mcg 492%
Bétaïne 0.095 mg 0%
Choline 46.595 mg 8%
Carbohydrates
nutriment Quantité DV
Total des glucides 28.4 g 10%
Sugars 4.7 g 9%
Fibres alimentaires 9.6 g 34%
Carbohydrate 21.1 g 0%
Glucides nets 23.7g
acides aminés
nutriment Quantité DV
Alanine 0.438 g 0%
Arginine 0.932 g 0%
Acide aspartique 0.947 g 0%
Cystéine 0.125 g 0%
Acide glutamique 1.692 g 0%
Glycine 0.467 g 0%
Histidine 0.235 g 0%
Isoleucine 0.377 g 0%
Leucine 0.641 g 0%
Lysine 0.469 g 0%
Méthionine 0.181 g 0%
Phénylalanine 0.469 g 0%
Proline 0.402 g 0%
Sérine 0.449 g 0%
Thréonine 0.349 g 0%
Tryptophane 0.13 g 0%
Tyrosine 0.275 g 0%
Valine 0.44 g 0%
Minéraux
nutriment Quantité DV
Calcium 194.23 mg 15%
Cuivre 0.62 mg 68%
Fluorure 0.87 mcg 0%
Fer 6.39 mg 35%
Magnésium 84.09 mg 20%
Manganèse 1.06 mg 46%
Phosphore 290.67 mg 23%
Potassium 882.93 mg 19%
Sélénium 8.75 mcg 16%
Sodium 606.43 mg 26%
Zinc 2.33 mg 21%
autres
nutriment Quantité DV
Eau 270.234 g 0%
Cendres 4.617 g 0%