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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Vegetarian Falafels

 
One serving costs about $3.07 One serving costs about $3.07

$3.07 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 lunch,main course,main dish,dinner
spoonacular Score:66%

Spoonacular Score: 66%

 

You can never have too many main course recipes, so give Vegetarian Falafels a try. One portion of this dish contains approximately 22g of protein, 23g of fat, and a total of 862 calories. This recipe serves 6 and costs $3.07 per serving. 1 person has made this recipe and would make it again. It is brought to you by Foodista. If you have teaspoon salt, teaspoon pepper flakes, bell pepper, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes around around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 66%. This score is good. Users who liked this recipe also liked Spicy falafels, Yam Falafels, and Seitan Falafels.

Ingredients

Servings:
1 cup
1 cup bulgur wheat
bulgur wheat
2 cups
2 cups whole-wheat bread
whole-wheat bread
16 oz
16 oz canned garbanzo beans
canned garbanzo beans
1 large
1 large lemon
lemon
2
2  garlic clove
garlic clove
4 Tbsps
4 Tbsps fresh cilantro
fresh cilantro
1 tsp
1 tsp crushed red pepper flakes
crushed red pepper flakes
1 tsp
1 tsp ground cumin
ground cumin
1 tsp
1 tsp black pepper
black pepper
1 cup
1 cup cup cake
cup cake
1 tsp
1 tsp salt
salt
some
some vegetable oil
vegetable oil
4
4  pita bread
pita bread
2
2  tomatoes
tomatoes
1
1  cucumber
cucumber
1
1  bell pepper
bell pepper
3
3  shredded scallions
shredded scallions
1 cup
1 cup shredded lettuce
shredded lettuce
1 cup
1 cup yoghurt
yoghurt
1 cup bulgur wheat
1 cup
bulgur wheat
2 cups whole-wheat bread
2 cups
whole-wheat bread
16 oz canned garbanzo beans
16 oz
canned garbanzo beans
1 large lemon
1 large
lemon
2  garlic clove
2
garlic clove
4 Tbsps fresh cilantro
4 Tbsps
fresh cilantro
1 tsp crushed red pepper flakes
1 tsp
crushed red pepper flakes
1 tsp ground cumin
1 tsp
ground cumin
1 tsp black pepper
1 tsp
black pepper
1 cup cup cake
1 cup
cup cake
1 tsp salt
1 tsp
salt
some vegetable oil
some
vegetable oil
4  pita bread
4
pita bread
2  tomatoes
2
tomatoes
1  cucumber
1
cucumber
1  bell pepper
1
bell pepper
3  shredded scallions
3
shredded scallions
1 cup shredded lettuce
1 cup
shredded lettuce
1 cup yoghurt
1 cup
yoghurt

Equipment

food processor
food processor
paper towels
paper towels
colander
colander
frying pan
frying pan
sieve
sieve
bowl
bowl
food processor
food processor
paper towels
paper towels
colander
colander
frying pan
frying pan
sieve
sieve
bowl
bowl


Instructions

Makes about thirty 1-inch balls In a bowl, cover the bulgur with cold water and allow to soak for 30 minutes. while the bulgur is soaking, put the bread in another bowl, cover with cold water and soak for 15 minutes. Drain the bread in a colander, squeezing out the excess moisture. Drain the bulgur well through a fine sieve. In the bowl of a food processor fitted with the metal chopping blade, combine the garbanzos, lemon juice, garlic, cilantro, pepper flakes, cumin, black pepper and scallions. Process with an off-on motion until the mixture is finely chopped. Transfer the mixture to a bowl. Stir in the bulgur and bread Heat 1 inch of oil in a heavy 12 inch skillet over medium high heat until very hot but not smoking. Add the patties to the pan without crowding and fry for 2-3 minutes, turning once, until golden brown all over. As the patties brown, transfer to paper towels to drain and keep warm while frying the remainder. To serve, tuck 3-4 balls or patties in each pita half. Add several slices of tomato, cucumber, and bell pepper, and a sprinkling of scallions and lettuce. Drizzle with the tahini and 4NOTES : These are Delicious for Dinner with Hummus and Tabouli Salad. NOTES : These are Delicious for Dinner with Hummus and Tabouli Salad. Healthy and Fairly Low Fat. The red pepper flakes gives this Middle Eastern Favorite a slow burn...a perfect partner for garlic-yogurt sauce or tahini.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.11
Ingredient
1 cup bulgur wheat
2 cups whole-wheat bread
16 ounces canned garbanzo beans
1 large lemon
2 garlic clove
4 tablespoons fresh cilantro
1 teaspoon crushed red pepper flakes
1 teaspoon ground cumin
1 teaspoon black pepper
1 cup cup cake
some vegetable oil
4 pita bread
2 tomatoes
1 cucumber
1 bell pepper
3 shredded scallions
1 cup shredded lettuce
1 cup yoghurt
Price
$0.60
$0.20
$0.92
$0.50
$0.13
$0.05
$0.10
$0.13
$0.06
$9.50
$0.06
$2.00
$0.92
$0.72
$0.60
$0.24
$0.27
$1.63
$18.64

Tips

Health Tips

  • To make this recipe more nutritious, skip the iceberg lettuce and choose some darker leafy greens higher in vitamin K like romaine, kale, spinach, etc.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
861 Calories
21g Protein
22g Total Fat
146g Carbs
28% Health Score
Limit These
Calories
861
43%

Fat
22g
35%

  Saturated Fat
6g
39%

Carbohydrates
146g
49%

  Sugar
58g
65%

Cholesterol
8mg
3%

Sodium
1365mg
59%

Get Enough Of These
Protein
21g
44%

Manganese
2mg
106%

Vitamin C
44mg
54%

Fiber
12g
49%

Phosphorus
395mg
40%

Vitamin B1
0.57mg
38%

Selenium
25µg
36%

Calcium
352mg
35%

Vitamin B2
0.57mg
34%

Folate
133µg
33%

Vitamin B6
0.67mg
33%

Vitamin K
33µg
32%

Iron
5mg
31%

Magnesium
114mg
29%

Vitamin B3
5mg
28%

Vitamin A
1376IU
28%

Copper
0.45mg
23%

Potassium
757mg
22%

Zinc
2mg
16%

Vitamin B5
1mg
14%

Vitamin E
1mg
7%

Vitamin B12
0.27µg
4%

covered percent of daily need

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