7 benefits of falafels for health that you should know!
What are the benefits of falafel? This is an important question that everyone asks all the time.
Falafel is one of the most delicious fast food in the world and has a lot of fans among people specially vegetarians. Pea falafel is very popular and has many benefits for the health.
In this article, we start with the concept of falafel and then continue with its benefits and how to prepare it. So, stay with Novin Sanat until the end of this article.
What is falafel?
Falafel is a delicious food in the most countries of the Middle East, including Iran. It is usually made by chickpea, but it can also be made with other legumes and beans.
It might be interesting for you to know that falafel is considered as a traditional food in the Middle East.
Falafel can be eaten with all kinds of bread and various ingredients such as pickles and tomatoes. Its sandwich type is very popular. Falafel can be fried or baked in the oven.
The cooked version is healthier and can consider as a diet. Falafel can be used as an appetizer, main course or a snack.
falafel machine of Novin Sanat for mass production of falafel
Nutritional Value and benefits of Falafel
Falafel is rich in plant protein and is considered as a vegetarian food. If falafel is prepared with chickpeas, it is gluten-free and contains large amounts of carbohydrates.
Falafel is served as one of the main dishes in Mediterranean and Middle Eastern restaurants,
and It is full of tasty spices, fresh vegetables, garlic, and shallots. Chickpeas are rich in vitamins, fiber, and minerals such as calcium, iron, phosphorus, zinc, folate, potassium, B vitamins and magnesium, which are essential for your health and are very effective in reducing blood sugar and weight loss.
Foods containing fiber help control blood sugar. Fiber slows digestion and allows sugar to move more slowly from the digestive tract into the bloodstream. Because of Potassium in chickpeas, they are beneficial for the health of the nervous system.
Therefore, another advantage of falafel is its effect on the mental health.This popular fast food compared to fried foods does not contain trans or saturated fats.
Remember that trans or saturated fats are one of the biggest factors in causing high cholesterol. It is interesting to note that similar dishes, such as other cutlets or doner kebabs, all are made of high-calorie meats, while falafel is made of chickpeas that are much lower in calories.
Another benefit of falafel is its usefulness in regulating blood sugar and glucose levels, so it is perfect for diabetics.In addition, beans are effective in detoxifying the body.
They remove toxic and bad substances from the body and blood stream. Because legumes are used in cooking falafel, it is effective in detoxifying the body and has many benefits for physical health.
Falafel also contains zinc. This mineral strengthens the immune system and can prevent most diseases. It makes the falafel a special food or snack for all age groups.
It is not harmful for children, and it can even be a popular food among them, if you decorate it and encourage them to eat it.
Because of chickpeas in falafel, it is effective in preventing and fighting all kinds of cancers, including breast cancer in women.
Thus, the advantages of falafel are endless, and you can include it in your diet and enjoy eating it!If you don’t have time to eat, eat falafel!
Falafel can keep a person full for a long time, and those who want to diet and get fit can include falafel in their diet.
Read more: Falafel Nutrition
A 17 grams falafel usually provides about 57% of calories,
3g of fat,
50 mg of sodium,
4g of carbohydrates,
1g of fiber,
5g of glucose,
and 3g of protein.
No matter how much we tell you about the nutritional value of falafel, it is not enough! This food is rich in complex carbohydrates and soluble fiber. Both of these substances have a great impact on people’s health.
The vegetables used in falafel, like parsley and coriander, are anti-cancer and full of nutritional value and also make the falafel tastier.
The chickpeas used in falafel also contain vitamin A, which improve eyesight.Another benefit of falafel is its high protein, which is a suitable substitute for meat for vegetarians.
It also reduces the risk of cardiovascular diseases. Because it improves the blood circulation in the body, therefore, it affects the health of the heart. Chickpeas in falafel prevent heart and vascular diseases.
Another feature of falafel is regulating the amount of glucose and useful insulin in the body.Another advantage of falafel is its role in muscle building. Falafel is a good source of protein that helps our body produce amino acids, which increases muscle building in the body.
Peas are also a good source of calcium and play an important role in bone health and bone formation. As mentioned above, one of the other benefits of falafel is its effect on weight loss.
People who want to diet and lose weight can use falafel baked in the oven. To reduce the harm of fried falafel, you can use olive oil to cook it. Because falafel has a lot of protein, fiber and micronutrients, it reduces appetite.
For this reason, it is effective loss and does not cause obesity. Physical fitness is effective in preventing most chronic diseases. The manganese in falafel is very useful for improving breathing and lung health.
The iron in chickpeas in falafel prevents anemia and blood diseases. Eating peas improves blood circulation in the body. Falafel magnesium eliminates stress and anxiety and calms the nerves, too.
The high fiber and carbohydrates in falafel are good for digestive health and improve bowel function. The chickpeas in falafel effect on muscle building. Also, the vegetables in it are effective in the health of the digestive system and intestines.
The role and advantage of falafel in vegetarianism
Other ‘benefits of falafel’ include its role in vegetarianism. Falafel is a good alternative to meat dishes, so it is popular among vegetarians and vegans.
People who do not eat meat are vegetarians and people who do not eat meat and protein are vegans. Falafel is a good food for these people, and they can safely use it in their diet.
We learned about the benefits of falafel, but what are its possible side effects?
Eating falafel for those people who are allergic to chickpeas is harmful. Another disadvantage is that it is fried in oil, hence it is better if you cook it in the oven.
Sometimes, some people may react to spices, because spices have the potential to be allergens. So, it can be eliminated by reducing the amount of spices in falafel. It is better to prepare falafel at home to reduce its spices, oil, and fat.
How to make falafel?
When preparing falafel with chickpeas, soak the chickpeas the night before and then grind them and combine them with spices such as salt, pepper, turmeric and various vegetables such as coriander and parsley.
The tip for preventing falafels from falling apart is adding some flour or baking powder to it .Also, garlic is one of the main ingredients of falafel, which makes a good taste and multiplies its benefits.
Falafel can be made with legumes (most often with chickpeas or fava beans). It can be made with both soaked and canned chickpeas. If you use canned chickpeas in making falafel, remember to drain it before grinding.
The ingredients to make about 12 falafels:
- A 15-ounce (425-gram) can of chickpeas (rinsed)
- 4 cloves of fresh garlic
- 1/2 cup (75 grams) chopped onion
- 2 tablespoons of chopped fresh parsley
- 1 tablespoon (15 ml) olive oil
- 3 tablespoons (30 grams) of all-purpose flour
- 1 teaspoon of baking powder
- 2 teaspoons (10 ml) lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- A pinch of salt
- A cup of black pepper
Preheat the oven to 400°F (200°C) and grease a baking sheet with oil.Mix peas, garlic, onion, parsley, olive oil, flour, baking powder, lemon juice, cumin, coriander, salt, and pepper in a food processor.
Allow time to combine for about 1 minute.Scoop the mixture, form them into small loaves and place them on the baking sheet.
Cook the falafels for 10 to 12 minutes and then turn them over. Bake them for another 10-12 minutes until it is golden and crisp.
Then take it out of the oven and enjoy it with any sauce or other things you like.Of course, there are several ways to prepare falafel, and we just mentioned a common one. You can choose the method you want from the available instructions.
Final word + questions about the advantage of falafel
About the benefits of falafel, it is a meat substitute for vegans and vegetarians and a delicious snack for all walks of life.
It can be eaten with salad or various sauces. Falafel is very nutritious and rich in micronutrients, dietary fibers, proteins, and vitamins.
Although falafel is often fried, it is best to cook it to preserve its nutritional value. With all these benefits, you should not overeat it.Now we will answer some questions that may arise for you in this field.
Read more: How to Eat Falafel with Hummus
Is Falafel a superfood?
Did you know that falafel is a combination of wonderful and delicious ingredients?
Its main ingredient is chickpeas, and one of the benefits of chickpeas is that they are rich in fiber! Fiber is useful for all parts of our body and your body really needs it.
Is falafel an Arabic food?
Falafel is a popular food in most Middle Eastern countries, including Arab countries. It is made in Iran, especially in the south of the country, and it is a very delicious and popular dish.
Are falafels vegan?
Is falafel considered a vegetarian food? Falafel is almost always classified as vegetarian. But if it is accompanied by yogurt, it is not considered vegan.
If it is without yogurt and non-meat ingredients, it is considered useful vegetarian food.
Is falafel high in protein?
Falafel is a great food to encourage people to eat a plant-based diet that is good for the body as well as the environment.
Among the benefits of this food, it can be said that it is rich in protein and fiber. One cup of chickpeas has 15 grams of protein and 14 grams of fiber.
What can be eaten with falafel?
Pickles and all kinds of salads are good additions to falafel. Also, yogurt and cucumber, roasted mushrooms, Olivieh salad and Baba Ganoush make falafel more delicious.
Is baked Falafel healthier?
Is cooked falafel healthy? Yes, one hundred percent! Cooking instead of frying reduces fat and calories in falafel! Baked falafels with chickpeas and lots of fresh greens are a healthy meal full of protein and fiber!
Is falafel useful for athletes?
Chickpeas in falafel contain iron, magnesium, phosphorus, B vitamins and folate. They are full of antioxidants and are useful in fighting diseases.
Of course, we emphasize again that you try to prepare it at home and do not fry it. If it is fried, its fat and calories increase and the food is no longer so healthy.
Can falafel be stored in the freezer?
falafel’s ingredients can be prepared and combined, but not cooked! And kept raw in the freezer for 6 months in suitable packaging. Baked falafel can also be stored in the refrigerator for 5 days.
If you want to cook frozen falafel, take it out of the freezer the night before and let it thaw and then fry it or bake it in the oven.
We hope you enjoyed reading this article. If you have any questions or experience in this field, we will be happy to share them with us in the comments section.
As one of the manufacturers of food machinery, Novin Sanat Company produces a variety of food processing equipment, including industrial mixers and grinders, industrial fryers, automatic falafel machines, and full product line of nuggets, falafels, and cutlets.
