Recipes · Italian · Snacks
Panelle (Chickpea Fritters)
One serving has 449 kcal and 16 g protein, and at least a fifth of a woman's daily need of folate (78%), vitamin K (75%), copper (74%), manganese (64%), magnesium (39%) and phosphorus (32%). Ready in 90 minutes.
- Preparation: 70 min
- Cooking: 20 min
- Makes: 1 serving (374 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 70 g Chickpea flour (besan)
- 280 g Water
- 20 g Olive oil
- 3 g Parsley, fresh
- 1 g Salt
- 0.2 g Black pepper
Method
- Whisk the chickpea flour into the water until completely smooth and lump-free.
- Cook over medium heat, stirring constantly, for 8-10 minutes until it thickens into a very thick, smooth paste that pulls away from the sides of the pan.
- Stir in the parsley, salt and pepper.
- Spread the hot paste thinly, about 5 mm deep, onto a lined tray and smooth the top. Let cool and set for at least 1 hour until firm enough to slice.
- Cut into small rectangles.
- Heat the oil in a frying pan and fry the pieces for 2-3 minutes per side until golden and crisp. Serve hot, often tucked into a bread roll.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 449 kcal | 21% |
| Carbohydrates | 40.8 g | |
| Water | 290 mL | |
| Fiber | 7.7 g | 26% |
| Protein | 15.8 g | 33% |
| Tryptophan | 0 g | |
| Threonine | 0 g | |
| Isoleucine | 0 g | |
| Leucine | 0.01 g | |
| Lysine | 0.01 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.01 g | |
| Tyrosine | 0 g | |
| Valine | 0.01 g | |
| Histidine | 0 g | |
| Fat | 24.7 g | |
| Monounsaturated | 15.7 g | |
| Polyunsaturated | 4.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4 g | |
| Saturated | 3.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 45.4 mg | 5% |
| Copper | 0.67 mg | 74% |
| Iron | 3.7 mg | 21% |
| Magnesium | 121 mg | 39% |
| Manganese | 1.1 mg | 64% |
| Phosphorus | 225 mg | 32% |
| Potassium | 612 mg | 13% |
| Selenium | 5.8 µg | 11% |
| Sodium | 446 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 1.3 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.44 mg | 9% |
| Pyridoxine (vitamin B6) | 0.35 mg | 27% |
| Folate (vitamin B9) | 310 µg | 78% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.47 mg | 0% |
| Vitamin A | 14.1 µg | 2% |
| Vitamin C | 4 mg | 5% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.5 mg | 23% |
| Vitamin K | 67.9 µg | 75% |
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
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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