The most popular Middle Eastern dish, Falafel, has become widely recognized across the world for its flavor and versatility. Falafel is made up of chickpeas. Falafel balls are made with a mixture of ground chickpeas, spices, and fresh herbs that are formed into small balls. These can be served with various sauces based on yogurt.
In this article, we will explore the health advantages, ingredients used, preparation techniques, and nutritional and caloric content of falafel.
Nutritional Facts of Falafel
Falafel possesses a rich nutritional profile. It is composed of several carbohydrates, fiber content, fats, and proteins. The major ingredients used in falafel are chickpeas, which are a very good source of plant-based proteins.
There are 4 grams of fat, 12.5 grams of fiber content, 15 grams of protein, and 265 calories in a single cup of ground chickpeas. In addition to this, falafel possesses healthy fats from cooking oils and natural fat content originating from chickpeas.
Deep-fried falafel is composed of,
Protein: 19 grams
Fiber: 17 grams
Fat: 26 grams
Calories: 540
In addition to this, it possesses a good amount of iron, zinc, magnesium, and potassium. So, it is not a bad meal.
Ingredients and Preparation Method of Falafel
Falafel has been originated from Middle Eastern countries, and it is one of the most popular among Israeli cuisines. It is prepared using ground chickpeas, spices, and breadcrumbs which is the same as hush puppies.
This crispy snack is everyone’s favorite in Israel and is usually served with fresh vegetables and tahini sauce in a warm pita pocket.
Instructions
Overnight soak: First, take a bowl full of dried chickpeas followed by soaking them in water and letting it soak for almost a day. Do not cover the bowl during soaking for best results.
Quick soak: Keep these soaked dried chickpeas in a gallon of water in a saucepan and then get it boiled by adjusting the flame from medium to high followed by cooking it for 3 minutes.
Mix: Mix the dried chickpeas with olive oil, parsley, garlic, lemon juice, coriander, scallions, and salt and stir them thoroughly.
Process: Transfer this mixture into a food processor that has blade attachments. If the quantity of the mixture is high, transfer it in batches.
Addition of Baking powder: Sprinkle the baking powder on the mixture and mix it thoroughly.
Shape the falafel: Shape the falafel into small-sized balls. You can do these balls with a small ice cream scoop followed by placing these balls on baking paper or a baking sheet.
Heating oil: Heat the oil in a pan on medium to high flame.
Fry: Transfer 5 -7 falafel balls per batch into the oil at a time and fry them until they turn deep golden brown by flipping them when needed.
Serve: Add feta cheese, tomatoes, warmed pita with yogurt, shredded lettuce, or any other sauces based on your tastes and preferences as toppings on cooked falafel bells followed by serving them.
Caloric Content and Portion Control
A falafel platter is composed of 200–300 calories depending on the method of preparation, size, and quantity served. While maintaining a balanced diet, it is very important to know about the amount of calories present in a meal in order to keep weight intact.
An excessive and higher calorie intake is not advisable to be healthy because excessive consumption of falafel could increase calorie intake.
To create a full and satisfying meal without increasing the caloric content, it is advised to serve falafel with other nutrient-rich side dishes that include whole grains and salads.
Comparing Falafel With Other Foods
Falafel is composed of plant-based proteins, as it is made out of chickpeas. So, the nutritional value of falafel is higher. When compared falafel with other meat-based alternatives, falafel has healthy fats and it is a good protein source.
The amino acid present in the falafel has a plant-based protein which is far better than animal proteins. It is versatile in nature by become a good choice for vegans. When you are taking a balanced diet, this vegetarian meal can be added to your diet.
Differences Between Falafel Vs. Pasta
Here is a list of nutritional values of pasta and falafel. Usually, Pasta possesses minimal iron content, manganese, potassium, phosphorus, and zinc. But falafel has a higher sodium content that is 49 times more than the sodium content of pasta which is equivalent to 294mg.
The nutritional value of pasta and falafel are mentioned below:
| Nutrients | Falafel | Pasta |
| Sodium | 295mg | 7mg |
| Potassium | 584mg | 23mg |
| Saturated Fat | 2.385mg | 0.17mg |
| Calcium | 55mg | 7mg |
| Magnesium | 83mg | 19mg |
| Phosphorus | 191mg | 62mg |
| Iron | 3.44mg | 1.16mg |
| Zinc | 1.6mg | 0.58mg |
Top Health Benefits of Falafel
The top five health benefits of falafel are mentioned below:
Excellent Source of Plant-based Protein
Without adding meat to the diets of vegetarians and vegans, it can be challenging to get enough proteins to their bodies. In that case, falafel can be added to their diet, which is rich in plant-based proteins.
It can also be served as an option for those who don’t want to include animal-based proteins in their meals. This helps in muscle building. On average, an adult needs 0.75 grams of protein for every kilo of their body weight. Falafel tends to give 55 grams of protein for men and 45 grams for women.
It is advised to add into your diet, which is an ultimate source of energy when consumed in moderation.
Extends the Feeling of Fullness
Falafel is exceptionally rich in protein and fiber content, which is very good enough to keep you full and satisfied throughout the day. Acetate, an appetite molecule, is present in the fiber that keeps you full.
Most of the studies suggest that fiber helps in regulating ghrelin levels. Gherlin, is a hunger hormone released by the stomach in order to boost hunger by increasing the intake of food and promoting fat storage.
Fiber present in falafel tends to limit the production of Gherlin (hunger hormones) which may result in overeating and hunger pains.
After consumption of fiber content, the brain receives a chemical reaction when we are full due to the acetate which gets released into our circulatory system or bloodstream when consumed fiber content.
Helps in Controlling Blood Sugar Levels
Falafel is a complex carbohydrate that is composed of several minerals, and vitamins and rich in fiber content. So, it takes more time to digest by keeping you full. Meanwhile, foods like pizza and chips possess more carbohydrates, which tends to energy slumps.
Foods with high carb content can raise blood pressure. The Fiber Content present in falafel tends to lower blood pressure by gradually decreasing the absorption of sugar.
Falafel contains a soluble fiber, leading to decreasing cholesterol levels and keeping you healthy.
Enhance and Promote Regular Bowel Movements
Nowadays, On average, around 20 % of people are suffering from constipation every year.
Even Though the dietary fiber content present in falafel takes more time to digest, it tends to make softer and bigger stools. This tends to pass through the gut very softly and easily without any discomfort.
Helps in Weight Management
Falafel is composed of less caloric and fat content but keeps you full. So, it is suggested to add falafel to your diet to maintain your weight intact. It aids in losing weight by keeping you fit and healthy.
The healthiest way of having falafel is in a buddha bowl by mixing them with healthy vegetables, and herbs and adding greens. It is suggested to not use more oil while preparing falafel, which tends to increase in caloric and fat content.
Potential Drawbacks and Concerns
Falafel should always be consumed in moderation. Frequent consumption of falafel possesses few drawbacks,
- Store-bought falafel is rich in sodium content that tends to impact cardiovascular health.
- While cooking falafel, it is not advised to use more oil while deep-frying the falafel balls. It results in a higher intake of calories and unhealthy fats.
- Minimally processed alternatives should be chosen while buying falafel from supermarkets or any other grocery stores, as commercial falafel is composed of lots of added preservatives, additional flavors, and other additives.
Conclusion
In conclusion, Falafel is a tasty and most enjoyable dish with higher nutritional value. In addition to this, it is a healthy alternative when maintaining a balanced diet by keeping your body fit and healthy. It possesses lots of health advantages.
It is always suggested to take falafel in moderation to make the most out of it. The health advantages of falafel depend on the method of preparation and ingredients used. Be wise while choosing falafel which is made commercially, as there may be a chance of higher sodium content tending to increase in calorie intake.
Frequently Asked Questions
Falafel provides many health benefits because of its micronutrient content. It supports your weight management, controls blood sugar levels, curbs your appetite, and also regulates your bowel movement.
Falafel is an excellent source of plant-based proteins. It consists of all the essential vitamins and minerals. Since it is completely plant-based, it gives all the required nutrients for the vegan lifestyle.
Falafel is prepared using chickpeas or fava beans. These serve as an excellent source of protein, fiber, and other vitamins and minerals required by your body.