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함유 성분
밀참깨
준비 시간
20 분
조리 시간
15 분
총 시간
35 분
재료
조리 도구
- Food processor대체 가능: High-speed blender
- Large skillet대체 가능: Non-stick frying pan
- Mixing bowl
★ = 필수
만드는 법
Drain and rinse Canned chickpeas. Add to food processor with Yellow onion, Garlic cloves, Fresh parsley and Ground cumin. Pulse until coarse paste forms.
✓ 체크포인트: Mixture holds together when squeezed but still has textureForm mixture into 12-16 small patties. Pan-fry in oil over medium heat 3-4 minutes per side until golden and crisp.
✓ 체크포인트: Deep golden brown crust with green herb specks visibleWhisk Tahini with lemon juice, garlic, salt and water until smooth and pourable.
✓ 체크포인트: Sauce coats spoon but still drizzles easily
영양 정보
(1인분 기준)
480
칼로리
18g
단백질
52g
탄수화물
22g
지방
12g
식이섬유
보관 방법
냉장: 4 일
냉동: 2 개월
Store falafel and sauce separately. Reheat falafel in oven at 180°C for 8 minutes.
데우기: Avoid microwave to keep falafel crisp. Warm pita separately.
응용 레시피
- Spicy Falafel Wraps: Add 1 tsp chili flakes and cayenne to falafel mixture
- Extra Vegetable Wrap: Add shredded lettuce, tomato and cucumber inside each pita
- Baked Falafel Option: Bake patties at 200°C for 20 minutes instead of frying
#middle-eastern#vegetarian#vegan#lunch#dinner#quick#weeknight#high-protein#gluten-free#no-cook#year-round#budget-friendly#kid-friendly
