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Lunch: PCOS Air Fryer Falafel - Air Fryer Falafel Bites with Tahini Sauce
This PCOS-friendly recipe uses chickpeas, which have a low Glycemic Index (GI), making them a good choice for people with PCOS. The recipe also includes tahini, a good source of calcium and protein. Grocery list: chickpeas, onion, parsley, cilantro, hot red pepper, garlic, cumin, baking powder, flour, soybean oil, tahini, lemon juice, olive oil.
This PCOS-friendly falafel recipe is not only delicious but also packed with nutrients beneficial for PCOS. Chickpeas are a great source of fiber, which can help with insulin resistance, a common issue in PCOS. Tahini, made from sesame seeds, is a good source of calcium, magnesium, and iron, which are important for hormone balance and overall health. This recipe is quick and easy, making it perfect for a fast lunch or a healthy snack. Plus, it's made in an air fryer for a healthier twist!
Prep Time: 20 mins
Cook Time: 10 mins
Total Time: 30 mins
This recipe includes superfoods such as:
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1 cup dried chickpeas, 1/2 large onion (roughly chopped, about 1 cup), 2 tablespoons finely chopped fresh parsley, 2 tablespoons finely chopped fresh cilantro, 1 teaspoon salt, 1/2-1 teaspoon dried hot red pepper, 4 cloves of garlic, 1 teaspoon cumin, 1 teaspoon baking powder, 4-6 tablespoons flour, Soybean oil for frying, 1/2 cup tahini, 1/4 cup lemon juice, 2 tablespoons olive oil, 1 clove garlic (crushed), 1/2 teaspoon salt
Instructions
Soak chickpeas overnight, then drain. Or, you can use canned chickpeas. Place drained uncooked chickpeas, and onions in the bowl of a food processor fitted with a steel blade. Add the parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended but not pureed. Sprinkle in the baking powder and 4 tablespoons of the flour, and pulse. You want to add enough bulgur or flour so that the dough forms a small ball and no longer sticks to your hands. Turn into a bowl and refrigerate, covered, for several hours. Form the chickpea mixture into balls about the size of walnuts, or use a falafel scoop, available in Middle-Eastern markets. Heat oil for frying over medium heat. Fry until golden brown. Drain on paper towels. Combine tahini, lemon juice, olive oil, garlic, and salt in a blender. Blend until smooth. Serve falafel with tahini sauce.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 40 g | ||
| Protein 18 g | ||
| Omega 3 0.50 g | ||
| Chromium 2.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 3 mg | ||
| Calcium 150 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 2 g | ||
| Sodium 500 mg | ||
| Sugar 6 g | ||
| Potassium 450 mg | ||
| Vitamin A 200 mcg | ||
| Vitamin C 10 mg | ||
| Fiber 10 g | ||
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