With the transition to solid foods, dried legumes, which are vegetable-derived proteins, are added to animal-derived proteins by the 3rd month. Dried legumes are an alternative to animal-derived proteins because they do not contain cholesterol, and they are a food group that helps regulate intestinal health with their high fiber content.
Falafel, which is a meatball alternative for vegan and vegetarian individuals who are bored of consuming legumes only in the form of juicy food, is a vegan meatball made from chickpeas and it is one of the most popular products of the legume group. Falafel (chickpea meatballs), which come from the Middle Eastern cuisine to our country, will add color to your main meals with its nutritional value and taste. Now let’s get to the recipe.
- 5 cups boiled chickpeas
- 1 egg
- 1 tea glass of whole wheat flour
- 1 tablespoon of olive oil
- 1 teaspoon of cumin
- 2 cloves of garlic
- 1 teaspoon salt
- 1 teaspoon of black pepper
- 1/2 bunch of parsley
Grind the boiled chickpeas, olive oil and spices in a robot and bring them to a mash consistency. In a large bowl, mix the mashed chickpeas with parsley and other ingredients and knead like meatballs. Place it on a baking tray on which you have laid greaseproof paper and bake for 15-20 minutes in the oven that you preheated at 160 degrees.
What Goes With Falafel?
Rich in nutrients and high fiber content, the companions of falafel can be shepherd’s salad, garlic yogurt or boiled vegetables. You can also pour sauce on it according to your taste. The most preferred sauce among sauces is the sauce obtained by mixing lemon juice, tahini and olive oil.
What are the Nutritional Values of Falafel?
NUTRITIONAL VALUE (100 GR) – BAKED – FRY
CALORI (kcal) 109 295
CARBONHYDRATE (gr) 10.1 10.35
PROTEIN (gr) 3,6 3,5
FAT (gr) 5,9 23,88
FIBER (gr) 3 2,8
SODIUM (mg) 200 403
The cooking method is the most important thing that makes a food healthy or unhealthy. Particularly, individuals who have undergone sleeve gastrectomy take on average 3 times more calories than the individual who eats the same amount due to the cooking method, even if they eat the same amount in volume. This also causes weight gain as it causes an increase in calories, although it seems like we are eating less. For this reason, we should prefer the method of cooking foods in the oven with less oil, both to prevent the intake of carcinogenic substances caused by the deep frying method and to reduce the calorie intake. In this way, we also save oil.
Let’s Examine Contents
Chickpea: Rich in protein, iron, phosphorus, magnesium, folic acid and fiber, chickpeas can be used in salads or meals due to their fullness with all these properties. In addition, it is recommended not to consume bread because it is also high in carbohydrates.
Egg: An average sized egg contains 6 grams of protein. After all the protein content in its content is digested, it is transformed into a body protein. With this feature, it is known as a protein source equivalent to breast milk. While there is cholesterol naturally in the yolk of the egg, there is no cholesterol in the white and there is a high protein content.
Whole wheat flour: Thanks to the wheat bran obtained from the outer shell of the wheat, wheat flour contains plenty of vitamins B1 and B2. Thanks to the complex carbohydrates it contains, it has the ability to keep full for a long time and to activate the intestines. It contains a high amount of selenium mineral and this feature helps the skin to gain elasticity and remove chaps.
Olive oil: It contains vitamins C, A, E and K and minerals such as magnesium, protein, calcium, sulfur, sodium, iron, Omega-3, Omega-6 and potassium and reduces the accumulation of cholesterol in the body
Garlic: Garlic, which is used as a flavoring in meals, increases body resistance thanks to the substance called allicin and shows antioxidant properties.
Cumin: It is a type of spice that is used to flavor food and it is used against gas problem.
Parsley: Parsley, which is very high in vitamins A and C, has almost no calories. Parsley, which is usually consumed raw against the problem of edema, also helps to increase the absorption of iron when consumed with foods with high iron content.
When can individuals who have undergone Gastric Sleeve Surgery Consume Falafel?
Due to its gas-forming properties, legumes are consumed by testing and observing tolerance in individuals who have undergone gastric sleeve surgery. Therefore 2-3 months later, you can consume your falafel as a light alternative to meatballs made from minced meat with salad and garlic yogurt due to its high protein content.