Baked Falafel

With the transition to solid foods, dry legumes, which are plant-based proteins, are added along with the increasing animal-based proteins starting from the 3rd month. Dry legumes are both an alternative to animal-based proteins because they do not contain cholesterol and a food group that helps regulate intestinal health with their high fiber content.

For those who are tired of consuming dry legumes only in the form of juicy meals or for vegan and vegetarian individuals who do not consume animal-based foods, we can say that falafel, which is a meatball alternative, is a vegan meatball made from chickpeas, one of the most popular products of the dry legume group. Falafel (chickpea meatball), which has come to our country from Middle Eastern cuisine, will add color to your main meals with its nutritional value and taste. Now let’s get to its recipe.

Ingredients

• 1.5 cups of 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 dessert spoon of salt
• 1 teaspoon of black pepper
• 1/2 bunch of parsley

Preparation

Grind the boiled chickpeas, olive oil, and spices in a food processor and bring them to a puree consistency. In a large bowl, mix the pureed chickpeas with parsley and other ingredients and knead them like meatballs. Place them on a baking tray lined with baking paper and bake them in a preheated oven at 160 degrees for 15-20 minutes.

What Goes Well with Falafel?

Among the accompaniments of falafel, which is rich in nutrition and also quite satiating with its high fiber content, there can be shepherd’s salad, garlic yogurt, or boiled vegetables. You can also pour sauce on it according to your taste. The most preferred among the sauces is the one obtained by mixing lemon juice, tahini, and olive oil.

What are the Nutritional Values of Falafel?

NUTRITIONAL VALUE (100 GR)	BAKED	FRIED
CALORIES (kcal)	109	295
CARBOHYDRATE (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. Especially individuals who have had sleeve gastrectomy surgery, even if they eat the same amount in terms of volume, take an average of 3 times more calories than an individual eating the same amount due to the cooking method. Although this makes us look like we are eating less, it also causes weight gain because it causes an increase in calories. 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 that emerge with the deep frying method and to reduce calorie intake. In this way, we also save on oil.

Let’s Examine the Ingredients

Chickpea: Chickpeas, which are quite rich in protein, iron, phosphorus, magnesium, folic acid, and fiber, can be used in salads or meals due to their satiating feature with all these properties. In addition, since its carbohydrates are also high, it is recommended not to consume bread when it is to be consumed.

Egg: An average-sized egg contains 6 grams of protein. All of the protein in its content is used by turning into body protein after being digested. With this feature, it is known as a protein source equivalent to breast milk. While there is naturally cholesterol in the egg yolk, there is no cholesterol in the egg white and there is a high rate of protein.

Whole wheat flour: Thanks to the wheat bran obtained from the outermost shell of the wheat, wheat flour contains plenty of vitamins B1 and B2. Thanks to the complex carbohydrates it contains, it has the feature of keeping you full for a long time and operating the intestines. It contains a high rate of selenium mineral, and this feature gives flexibility to the skin and helps in removing stretch marks.

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 cholesterol accumulation in the body.

Garlic: Used as a flavoring in meals, garlic increases body resistance and shows antioxidant properties thanks to the substance called allicin it contains.

Cumin: It is a type of spice used as a flavoring in meals and is used against gas problems.

Parsley: The calories of parsley, which is quite high in vitamins A and C, are almost non-existent. Parsley, which is generally consumed raw against edema problems, also helps to increase iron absorption when consumed together with foods high in iron content.

When Can Individuals Who Have Had Sleeve Gastrectomy Consume Falafel?

Due to the gas-producing properties of dry legumes, they are consumed by individuals who have had sleeve gastrectomy surgery by trying and observing tolerance. For this reason, after the 2nd-3rd months, due to its high protein content, you can consume your falafel as a light alternative instead of meatballs made from minced meat with a salad and garlic yogurt on the side.

Bon appetit…