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What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?
Room for Balance Improvement (0 - 44)
This menu has room to improve its nutritional balance to help you meet dietary and nutritional recommendations.
Good Balance (45 - 69)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
Great Balance (70 - 100)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.
Carbohydrates
47.2g / 27%
Protein
17.7g / 11%
Fats
46.4g / 61%
The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

Nutritional tips

  • Unleash your creations with MAGGI's delicious and healthy products. Did you know that adding vegetables and vegetables at the last step of cooking will help vegetables retain their natural color and nutrients?
  • Did you know that adding vegetables and vegetables at the last step of cooking will help them retain their natural color and nutrients?
  • Remember to supplement Vitamin C from oranges, pineapples, lemons to help the body metabolize iron This dish has enough salt and cooking oil needed to give you a healthy and delicious meal! You don't need anything extra!
Arab Main course

Chick Pea and Walnut Falafel

4
15Min
Easy

Ingredients

-
6 Servings
+

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes: here

250  g
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
1000  g
Water
120  g
Onion, finely chopped
3  tbsp
Parsley, chopped (optional)
15  g
Coriander (cilantro) leaves, raw
5  g
Spices, chili powder
25  g
Garlic
100  g
Nuts, walnuts, english
2  tsp
ground cumin
1  tsp
Leavening agents, baking powder, low-sodium
5  tbsp
coriander seed powder
20  g
MAGGI® Chicken Bouillon
250  g
ماء
1  tbsp
Olive oil
40  g
Flour
50  g
Sesame seeds
100  g
Vegetable oil, palm kernel
1  g
Water
250  g
Water
100  g
Tahini
50  mg
fresh lemon juice

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Nutrition Value

Energy
640.36 kcal
Carbohydrates
47.21 g
Protein
17.71 g
Fats
46.4 g
Information per serving
Lets Cook

Instruction

15 Minutes
Step 1
0 Min
Soak chick peas in cold water for at least 4 hrs.
Step 2
0 Min
Strain and wash presoaked chick peas, place half in a food processor and chop to the size of sesame seeds. Remove and place in a large mixing bowl.
Step 3
0 Min
In a food processor combine the remaining chick peas, onion, parsley, coriander, garlic, peppers, walnuts, cumin, baking powder, and coriander seeds, and olive oil and process to a grainy paste (about 3-4 mins). Transfer to the mixing bowl and mix in the chicken stock
Step 4
0 Min
Dissolve MAGGI® Chicken Bouillon cubes in hot water, add and mix into the mixture.
Step 5
0 Min
Combine the contents of the food processor to the original half of the chopped chick peas and mix.
Step 6
0 Min
Add flour to the mix until the mixture holds the shape of a small ball.
Step 7
0 Min
Form the dough into the size of golf balls, roll in sesame seeds (optional), and gently flatten the ball into a shape of a thick disk.
Step 8
0 Min
Deep fry in hot vegetable oil until brown (float to the top).
Step 9
0 Min
Cool on kitchen paper and serve warm.
Step 10
0 Min
For preparing the tahina sauce: whisk tahini and water together until smooth. Add lemon juice and continue mixing. Add more water for a thinner sauce
Chick Pea and Walnut Falafel

Step 1 of 10

Soak chick peas in cold water for at least 4 hrs.

Chick Pea and Walnut Falafel

Step 2 of 10

Strain and wash presoaked chick peas, place half in a food processor and chop to the size of sesame seeds. Remove and place in a large mixing bowl.

Chick Pea and Walnut Falafel

Step 3 of 10

In a food processor combine the remaining chick peas, onion, parsley, coriander, garlic, peppers, walnuts, cumin, baking powder, and coriander seeds, and olive oil and process to a grainy paste (about 3-4 mins). Transfer to the mixing bowl and mix in the chicken stock

Chick Pea and Walnut Falafel

Step 4 of 10

Dissolve MAGGI® Chicken Bouillon cubes in hot water, add and mix into the mixture.

Chick Pea and Walnut Falafel

Step 5 of 10

Combine the contents of the food processor to the original half of the chopped chick peas and mix.

Chick Pea and Walnut Falafel

Step 6 of 10

Add flour to the mix until the mixture holds the shape of a small ball.

Chick Pea and Walnut Falafel

Step 7 of 10

Form the dough into the size of golf balls, roll in sesame seeds (optional), and gently flatten the ball into a shape of a thick disk.

Chick Pea and Walnut Falafel

Step 8 of 10

Deep fry in hot vegetable oil until brown (float to the top).

Chick Pea and Walnut Falafel

Step 9 of 10

Cool on kitchen paper and serve warm.

Chick Pea and Walnut Falafel

Step 10 of 10

For preparing the tahina sauce: whisk tahini and water together until smooth. Add lemon juice and continue mixing. Add more water for a thinner sauce

Recipe PDF
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