Is Falafel Healthy?

Falafel is a dish from the Middle East made from chickpeas, herbs, and spices. It’s formed into patties and fried. People have mixed opinions on its health benefits. So, is falafel good for you? It depends on how it’s made and eaten.

Falafel is usually fried, which adds fat and calories. For example, Trader Joe’s falafel has about 320 calories, 19 grams of fat, and 490 milligrams of sodium. Most of these calories are from fat, with about 18 grams per half-cup. This is a concern for those watching their fat intake.

But falafel is also packed with nutrients. It has a lot of protein, fiber, and important vitamins and minerals like B vitamins, iron, and magnesium. This makes it a nutritious choice.

Falafel is also a great source of plant-based protein, with about 13 grams per serving. This helps meet daily protein needs and can lower cholesterol and blood pressure. Plus, its 5 grams of fiber support gut health, digestion, and weight management.

However, how falafel is made affects its healthiness. Baking it at home cuts down on fat, making it a better choice than deep-frying. With its mix of chickpeas, herbs, and spices, falafel can be a healthy part of a balanced diet if eaten wisely.

Key Takeaways

• Falafel is a traditional Middle Eastern dish rich in protein and fiber.
• A serving of Trader Joe’s falafel contains 320 calories and 19 grams of fat.
• Deep-frying falafel increases its caloric and fat content.
• Baked falafel provides a healthier alternative with lower fat content.
• Falafel is nutrient-dense, containing B vitamins, iron, and magnesium.
• Consuming falafel mindfully can offer significant health benefits while maintaining a balanced diet.

What is Falafel?

Falafel is a tasty Middle Eastern dish. It’s made from chickpeas or fava beans, seasoned with herbs and spices. Shaped into patties or balls, it’s often fried and served in wraps or salads with tahini sauce and veggies.

Ingredients

Falafel starts with soaked chickpeas or fava beans. Soaking them overnight makes them bigger, which is key for the right texture. Chopped onion, parsley, and cilantro add flavor. Spices like cumin and cardamom, chickpea flour, and baking soda help hold it together.

Chickpeas and Fava Beans

In Israel and Palestine, chickpeas are the main ingredient. But in Egypt, fava beans are preferred. Recipes in Jordan, Lebanon, and Syria mix both for a special taste.

Herbs and Spices

Falafel recipes often include parsley, cilantro, and sometimes dill. These herbs add flavor and nutrients. Spices like cumin, cardamom, salt, and black pepper give it a unique taste.

Cooking Methods

Falafel is usually deep-fried at 350°F (175°C) for 1 to 2 minutes until it’s golden. For a healthier option, bake at 425°F (220°C) for 25 to 30 minutes or pan-fry for 2 to 3 minutes on each side. You can freeze it raw for up to 3 months. Store leftovers in the fridge for 4 to 5 days and reheat in a 400°F (200°C) oven for 10 minutes.

Nutritional Profile of Falafel

Falafel is more than a tasty treat; it’s a nutrient-rich option. Its detailed nutritional profile shows its value in a balanced diet.

Falafel calories can change based on how it’s made. A 100-gram serving of frozen, premade chickpea falafel has 321 calories. It also has 21 grams of protein and 11 grams of dietary fiber. This helps you feel full and aids digestion.

Falafel is full of essential nutrients. Chickpeas and fava beans, the main ingredients, are low in saturated fat and high in protein and fiber. They have no cholesterol. These legumes are also rich in vitamins and minerals like B vitamins, copper, iron, magnesium, manganese, phosphorus, and zinc. This mix of nutrients supports overall health and well-being.

Looking at micronutrients, a homemade falafel patty has 54 mg of calcium, 82 mg of magnesium, 192 mg of phosphorus, 585 mg of potassium, and 93 mcg of folate. These minerals and vitamins are key for many bodily functions, like bone health and energy production.

Health Benefits of Falafel

Falafel is a great choice for a healthy diet. It’s made from chickpeas and is full of nutrients. Being plant-based, it’s good for the planet too. Let’s look at why falafel is so good for you.

High in Protein

Falafel is a protein powerhouse. A small serving has about 6 grams of protein. This is key for fixing and growing muscles. It’s a great choice for those who want to eat less meat.

Rich in Fiber

Falafel is also full of fiber, with about 5 grams per serving. This fiber is good for your digestion and helps prevent constipation. It also helps control blood sugar, which can lower the risk of diseases like diabetes and colon cancer.

Packed with Micronutrients

Falafel is not just about protein and fiber. It’s also full of vitamins and minerals. Chickpeas, the main ingredient, have folate, phosphorus, and magnesium. These nutrients are good for your bones, energy, and heart health. Adding falafel to your meals can make your diet more balanced.

For more on falafel’s health benefits and tasty recipes, check out this link.

Potential Downsides of Eating Falafel

Falafel is good for you, but it has some downsides. It’s important to know about the risks of eating falafel. This includes too much salt, high fat, and possible allergens.

Salt Intake

Falafel can be high in sodium. This is bad for people with high blood pressure. Store-bought falafel has a lot of salt, up to 294 mg per 100 grams.

High Fat Content

Falafel’s fat content depends on how it’s made. Deep-frying makes it very high in calories and fat. Each falafel ball has about 60-75 calories. This can lead to weight gain and health problems.

It’s better to make or bake falafel at home. This way, you can control the fat and calories.

Allergies

People with allergies need to be careful with falafel. It often contains chickpeas, sesame seeds, lentils, peas, and green beans. These can cause severe reactions. Always check the ingredients before eating falafel.

How to Make Healthier Falafel at Home

Making healthier falafel at home is easy and rewarding. Instead of deep-frying, bake or air-fry to cut down oil. This makes it perfect for those wanting a healthy falafel. Baking keeps calories low without losing flavor or texture.

The ingredients for this homemade falafel recipe are simple and good for you. You’ll need uncooked chickpeas, fresh herbs like parsley and cilantro, garlic, onions, and spices like cumin and coriander. These add flavor and nutrients. Fresh chickpeas soaked for 4 to 24 hours are key for the right texture.

To make your falafel, preheat the oven to 400°F. Line a baking sheet with parchment paper. Pulse chickpeas, shallot, garlic, lemon zest, and spices in a food processor until coarse. Shape into patties, place on the sheet, and drizzle with olive oil. Bake for 14 minutes, flip, and bake for 10–12 minutes more until golden and crispy.

For serving, pair your falafel with whole-wheat pita, hummus, diced veggies, and tahini sauce. These add flavor and nutrients, making your meal balanced. Falafels can be stored in the fridge for up to 4 days or frozen for months. This recipe is quick, with just 15 minutes prep and 25 minutes cooking. It’s a great choice for those looking for a tasty and healthy how to make falafel option.

Source Links

• Falafel Is Totally A Health Food If You Keep This One Thing In Mind
• 7 benefits of falafels for health that you should know!
• Is Falafel Healthy?
• Most Delicious Falafel Recipe (Fried or Baked) | Downshiftology
• Falafel
• Easy Authentic Falafel Recipe: Step-by-Step | The Mediterranean Dish
• Are There Health Benefits of Falafel?
• Falafel Nutrition Facts and Health Benefits
• Is Falafel Healthy For You?
• What Are The Health Benefits of Falafel?
• Discover 5 health benefits of Falafel
• Falafel: A Vegetarian Delicacy- HealthifyMe
• My Favorite Falafel
• Falafel – Love and Lemons
• Crispy Falafel
• Healthy Baked Falafel [+ Air Fryer]

Zatar Cafe & Bistro

1294 Myrtle Ave, Brooklyn, NY 11221

(347) 627-7641

https://zatar.nyc/locations/bushwick/

https://maps.app.goo.gl/MSKFfVYrSYS1ctxf9