Of which 4.7 g sugars and 1.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (chickpeas) · Plant protein (chickpeas) · Calcium (yogurt)
Allergens milk
Chickpea falafel with yogurt
A Middle Eastern classic with no frying, and still crispy.
Ingredients
- 400 g (14 oz) cooked chickpeas, drained
- 20 g (¾ oz) fresh cilantro
- 1 tsp ground cumin (2 g)
- 1 tsp turmeric (3 g)
- 2 cloves garlic (10 g)
- 30 g (1 oz) chickpea flour
- 100 g (3½ oz) Greek yogurt with mint, for the sauce
- salt and black pepper, to taste
- olive oil, for greasing
Method
- Pulse the chickpeas with the cilantro, garlic, cumin and turmeric until you have a coarse paste.
- Add the chickpea flour, salt and pepper and mix until it holds together.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
More like this
Turkey and spinach meatballs
Light meatballs with iron and protein, ready for the week's packed lunches.
Coconut turmeric lentil patties
Plant protein in patty form, crispy outside and creamy inside.
Roasted squash cubes with toasted seeds
A fall side dish, ready in 30 minutes, great for packed lunches.