If you're looking for a tasty and healthy vegetarian snack or meal, falafels are a great choice. With just 120 calories per 66 g serving, they're a low-calorie option that's packed with flavor and nutrition.

Falafels are made from ground chickpeas or fava beans, which are mixed with a variety of herbs and spices to create a delicious, savory flavor. They're also an excellent source of plant-based protein, making them a great choice for vegetarians and vegans.

In this article, we'll take a closer look at the nutritional benefits of falafels, how to make them at home, and some different ways to enjoy them as a snack or meal.

What are Falafels?

Falafels are a Middle Eastern dish that's become increasingly popular around the world. They're made by grinding chickpeas or fava beans, then mixing them with herbs and spices like parsley, cilantro, cumin, and garlic. The mixture is formed into small balls or patties, then deep-fried or baked until crispy on the outside and soft on the inside. Falafels are often served in pita bread with hummus, tahini sauce, and fresh vegetables like lettuce, tomato, and cucumber. They're also commonly used as a vegan or vegetarian protein source. Falafels are not only delicious, but they're also a great source of nutrition. They're high in fiber, protein, and a variety of vitamins and minerals, making them a healthy addition to your diet.

Calories in Falafels

A typical serving size of falafels is 2 pieces or 66 g. In this amount, there are about 120 calories. This makes falafels a relatively low-calorie option for a meal or snack, especially when paired with fresh vegetables and a whole-grain pita bread. Of course, the number of calories in your falafels will depend on the size of your serving, as well as how they're prepared. If they're deep-fried instead of baked, for example, they may contain more calories and fat.

Protein Content in Falafels

Falafels are also an excellent source of plant-based protein. In just 2 pieces or 66 g of falafels, there are about 6 grams of protein. That's about as much protein as you would get from a large egg or a cup of milk! This protein content makes falafels an excellent choice for vegetarians and vegans who are looking for a convenient and tasty way to boost their protein intake. They're also a good choice for anyone who wants to reduce their consumption of meat and other animal products for health or environmental reasons.

Health Benefits of Falafels

Falafels are not only delicious, but they're also packed with nutrition. They're a great source of fiber, which can help promote feelings of fullness and reduce your risk of chronic diseases like heart disease, diabetes, and cancer. Falafels are also a good source of vitamins and minerals like iron, magnesium, and zinc. Iron is important for healthy blood cells, magnesium is essential for healthy bones, and zinc helps support a healthy immune system. In addition, falafels are a great source of plant-based protein, which can help support muscle growth and repair.

Falafels for Vegetarians

Falafels are an excellent choice for vegetarians and vegans who are looking for a tasty and convenient source of protein. They're made from plant-based ingredients like chickpeas or fava beans, so they're naturally free of animal products. In addition, falafels can be used in a variety of different ways to create delicious, vegetarian-friendly meals. You can eat them in a pita bread sandwich, serve them with a side of vegetables, or crumble them into a salad for added texture and flavor.

How to Make Falafels?

Making falafels at home is easier than you might think! Here's a simple recipe to get you started: Ingredients: 1 can chickpeas, drained and rinsed; 1 small onion, chopped; 2 cloves garlic, minced; 1/4 cup chopped fresh parsley; 1/4 cup chopped fresh cilantro; 1 tsp ground cumin; 1/2 tsp salt; 1/4 tsp black pepper; 1/4 tsp cayenne pepper; 1/4 cup all-purpose flour; 1 tsp baking powder; oil for frying. Directions: 1. In a food processor, pulse together the chickpeas, onion, garlic, parsley, cilantro, cumin, salt, black pepper, and cayenne pepper until coarsely chopped. 2. Add the flour and baking powder and pulse until the mixture forms a smooth dough. 3. Using your hands, shape the dough into small balls or patties. 4. Heat about 1 inch of oil in a large pan over medium-high heat. 5. Fry the falafels in batches until golden brown and crispy, about 2-3 minutes per side. 6. Drain on paper towels and serve hot.

Falafels for Weight-Loss

If you're looking to lose weight, falafels can be a great addition to your diet. Because they're relatively low in calories but high in fiber and protein, they can help you feel full and satisfied while also promoting healthy digestion and stable blood sugar levels. To make falafels even healthier for weight loss, try baking them instead of deep-frying them. This can significantly reduce the amount of fat and calories in the recipe while still allowing you to enjoy their delicious flavor and texture.

Falafels as an Appetizer

Falafels are a great option for an appetizer at a party or gathering. You can serve them with a variety of dips and sauces, such as hummus, tzatziki, or tahini sauce, to offer your guests a delicious and healthy snack. To make your falafels even more appealing as an appetizer, try shaping them into bite-sized balls instead of large patties. You can serve them on a platter with toothpicks or small plates for your guests to enjoy.

Falafels for Snacks

Falafels make a great snack option when you're craving something savory and satisfying. You can easily pack them in a lunchbox or bring them to work for a healthy and convenient lunch or snack. To make your falafels even more satisfying as a snack, try serving them with fresh veggies like sliced bell peppers, cucumbers, and carrots. This will add some extra crunch and fiber to your snack, making it even more nutritious and delicious.

Falafel Diet Plan

While there is no specific 'falafel diet plan,' falafels can be a healthy and tasty addition to a well-balanced, whole-foods-based diet. You can enjoy them as a vegetarian or vegan source of protein, or as a low-calorie snack or meal option. To incorporate falafels into your diet, try using them in a variety of different ways. You can eat them in a pita bread sandwich, serve them with a side salad, or crumble them into a wrap or bowl. Just be sure to pair them with plenty of fresh vegetables and whole grains for a balanced and nutritious meal.