Your Recipe

Falafel Burgers

Ingrédient Quantité Calories
Oignons 100g 40kcal
Ail 6g 9kcal
Huile végétale 60g 532kcal
Persil frais 15g 5kcal
Poivre noir 1g 3kcal
Farine de blé, blanche, tout usage, enrichie, blanchie 30g 109kcal
Sel de mer 2g 0kcal
Cumin, moulu 2g 8kcal
Pois chiches (haricots garbanzo, bengal gram), graines mûres, en conserve, solides égouttés 425g 591kcal
Coriandre moulue 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.

Valeurs nutritives
Taille des portions 161 g | ml
Quantité par portion 325
1362
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 18g 23%
Gras saturés 2.3g 12%
Sodium 462mg 20%
Total des glucides 33g 12%
Fibres alimentaires 7.9g 28%
Sucre 5.4g
Protéine 8.9g 18%
Vitamine D 0mcg 0%
Calcium 72mg 6%
Fer 2.3mg 13%
Potassium 224mg 5%
* 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.
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Vitamines
nutriment Quantité DV
Vitamine A 17.238 mcg 2%
Thiamine [B1] 0.11 mg 9%
Riboflavine [B2] 0.069 mg 5%
Niacine [B3] 0.717 mg 4%
Acide pantothénique [B5] 0.091 mg 2%
Vitamine B6 0.181 mg 11%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 83.413 mcg 0%
Vitamine C 7.555 mg 8%
Vitamine D 0 mcg 0%
Vitamine E 2.121 mg 14%
Vitamine K 83.382 mcg 69%
Bétaïne 5.32 mg 0%
Choline 3.315 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 33.4 g 12%
Sugars 5.4 g 11%
Fibres alimentaires 7.9 g 28%
Carbohydrate 3.2 g 0%
Glucides nets 28g
acides aminés
nutriment Quantité DV
Alanine 0.364 g 0%
Arginine 0.782 g 0%
Acide aspartique 0.964 g 0%
Cystéine 0.121 g 0%
Acide glutamique 1.67 g 0%
Glycine 0.357 g 0%
Histidine 0.232 g 0%
Isoleucine 0.362 g 0%
Leucine 0.611 g 0%
Lysine 0.543 g 0%
Méthionine 0.116 g 0%
Phénylalanine 0.458 g 0%
Proline 0.417 g 0%
Sérine 0.432 g 0%
Thréonine 0.314 g 0%
Tryptophane 0.089 g 0%
Tyrosine 0.219 g 0%
Valine 0.365 g 0%
Minéraux
nutriment Quantité DV
Calcium 71.94 mg 6%
Cuivre 0.31 mg 34%
Fluorure 0.36 mcg 0%
Fer 2.26 mg 13%
Magnésium 38.31 mg 9%
Manganèse 1.07 mg 47%
Phosphore 115.07 mg 9%
Potassium 224.38 mg 5%
Sélénium 6.35 mcg 12%
Sodium 462.45 mg 20%
Zinc 0.87 mg 8%
autres
nutriment Quantité DV
Eau 98.322 g 0%
Cendres 1.274 g 0%