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A healthy twist to the falafel wrap
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A healthy twist to the falafel wrap

A blend of vitamins, minerals, good fats, fibre, and proteins, one can serve falafels for a healthy breakfast, lunch or dinner
food and nutrition, protein, falafel, vitamins, good fats
Representational Image | Shutterstock

When trying to arrange for a healthy breakfast or dinner, one often runs out of options or palatability takes a back seat. But nutritionists would say otherwise. Healthy foods need not always be dull and bland.

A perfect combination of omega 3s, fibre and protein, with a dash of important vitamins and minerals, falafel wraps fit the genre of healthy and tasty meals, like a glove. The highlight of falafel is chickpea, which is rich in calcium, magnesium, phosphorous, and potassium.

“Chickpeas are excellent source of protein if you’re a vegetarian and looking to lose a few stones,” says Sharanya Shastry, chief clinical nutritionist from Apollo Spectra Hospitals, Bengaluru.

Moreover, they are packed with unsaturated fatty acids such as linoleic and oleic acids. Using chickpea in one’s diet, especially when one is trying to manage grade I fatty liver, is a wise idea. “Adding them thrice a week in one’s meal can help to manage the condition,” adds Shastry.

Owing to its calcium content, chickpeas are also good for bone health.

“Chickpea is particularly good for skin and hair, especially for those who experience hair fall during winter.”  Chickpea and sesame paste can be made into hummus to replace mayonnaise on your bread, she adds.

Besides having chickpea in the form of salad, chila or chhole , here is the chickpea falafel to try out for dinner.

Ingredients

  • 250g dried chickpeas or dried split broad beans
  • ½tsp sodium bicarbonate
  • 3 garlic cloves
  • 50g spring onions
  • 1 onion
  • 1 tomato
  • 1 chilli
  • 1tsp cumin powder
  • 1tsp pepper
  • 1 cup chopped coriander
  • 80g gram flour
  • 50ml vegetable oil
  • 2tsp salt
  • ½tsp sugar

*Serves around 16 people

Recipe

  • Soak 250g dried chickpea in cold water for eight hours, or overnight.
  • Drain the chickpeas and grind them with 2 teaspoon salt, ½ teaspoon sugar, and sodium bicarbonate (baking soda).
  • Add three chopped garlic cloves, two to three sticks of chopped spring onions, one chopped onion, one chopped tomato, chopped coriander, one teaspoon cumin powder, and one teaspoon pepper to the remaining mixture and purée to a paste.
  • Stir the paste into the rough purée of chickpeas and add about 80g gram flour to the mix.
  • Use your hands to form the mixture into patties and fry for two minutes on each side.
  • Serve the falafel with flatbread and a bit of hummus for a full meal.

Nutrient intake from each Falafel patty (serves 16)

Calorie 73.9Kcal
Protein 2.54g
Fibre 2.32g
Sodium 2.82mg
Carbohydrate 6.91g
Fat 3.12g
Iron 0.92mg
Potassium 112.68mg

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