Recipes · Egyptian · Finger Foods
Falafel (Ta'ameya, Egyptian Fava Bean Falafel)
One serving has 488 kcal and 26 g protein, and at least a fifth of a woman's daily need of vitamin K (257%), copper (106%), folate (104%), manganese (102%), fiber (83%) and magnesium (66%). Ready in 640 minutes.
- Preparation: 630 min
- Cooking: 10 min
- Makes: 1 serving (163 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: sesame
Ingredients
- 90 g Fava beans, dried
- 20 g Onions, raw
- 6 g Garlic, raw
- 10 g Cilantro, fresh
- 10 g Parsley, fresh
- 5 g Dill, fresh
- 1 g Coriander seeds
- 1 g Cumin
- 1 g Baking soda
- 3 g Sesame seeds
- 15 g Vegetable oil
- 1 g Salt
Method
- Soak the dried fava beans in plenty of water overnight, then drain very well; they are ground raw, not cooked.
- Process the soaked beans with the onion, garlic, cilantro, parsley, dill, coriander and cumin until finely ground and well combined but not a smooth paste.
- Season with the salt and baking soda, mix well, and let the mixture rest for 20-30 minutes.
- Shape into small, flat patties and press sesame seeds onto the outsides.
- Fry in the vegetable oil at around 175°C (350°F) for 3-4 minutes, until deep golden brown and crisp outside and cooked through within.
- Drain briefly and serve hot, traditionally in pita with salad and tahini sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 488 kcal | 23% |
| Carbohydrates | 59.4 g | |
| Water | 53.8 mL | |
| Fiber | 24.6 g | 83% |
| Protein | 25.6 g | 53% |
| Tryptophan | 0.25 g | |
| Threonine | 0.89 g | |
| Isoleucine | 1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.6 g | |
| Methionine | 0.22 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.79 g | |
| Valine | 1.1 g | |
| Histidine | 0.63 g | |
| Fat | 18.5 g | |
| Monounsaturated | 4.6 g | |
| Polyunsaturated | 9.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.8 g | |
| Saturated | 2.8 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 0 mg | |
| Calcium | 185 mg | 18% |
| Copper | 0.95 mg | 106% |
| Iron | 8.6 mg | 48% |
| Magnesium | 204 mg | 66% |
| Manganese | 1.8 mg | 102% |
| Phosphorus | 436 mg | 62% |
| Potassium | 1,198 mg | 25% |
| Selenium | 9.8 µg | 18% |
| Sodium | 690 mg | |
| Zinc | 3.5 mg | 43% |
| Thiamin (vitamin B1) | 0.57 mg | 52% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.49 mg | 38% |
| Folate (vitamin B9) | 417 µg | 104% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 92.4 mg | 22% |
| Vitamin A | 98.4 µg | 14% |
| Vitamin C | 25.1 mg | 34% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 231 µg | 257% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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