Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.3% of RDA
• Calories: 8.7% of RDA
• Carbs: 8.3% of RDA
• Fat (total lipid): 9.2% of RDA
• Fiber: 30.6% of RDA
• Fructose: 0.2% of RDA
• Protein: 8.6% of RDA
• Sodium: 44.0% of RDA
• Sugar: 6.6% of RDA
• Vitamin A (IU): 58.4% of RDA
• Vitamin B6: 11.0% of RDA
• Vitamin C: 33.2% of RDA
• Iron: 0.1% of RDA
• Magnesium: 13.0% of RDA
• Manganese: 11.0% of RDA
• Niacin: 7.5% of RDA
• Potassium: 13.8% of RDA
• Zinc: 9.9% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat the oven to 350 degrees.
2.
Pulse all ingredients except flour in a food processor until combined. The mixture should form semi-dry crumbles that stick together when you press them.
3.
Stir in the flour - just one tablespoon at a time, until it's just dry enough to handle.
4.
Form into 9 patties and bake for 18 minutes.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
Can use in salads, sandwiches, bowls, etc.
2.
Refrigerate for a few days or freeze.
3.
Traditional falafel is made with chickpeas. Can use if desired.
4.
For the lentils, lean towards just barely cooked. That will give you a better texture than overly wet, heavy, and mushy lentils.
5.
If you don't have a jalapeño, use red pepper flakes for heat.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 175
Protein 9.68 g
Carbohydrates 22.8 g
Iron 0.03 mg
Fiber 8.57 g
Calcium 2.53 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
