Egyptian Tamiya, also known as falafel, is a flavorful and nutritious vegetarian dish made from chickpeas. It's widely enjoyed in Egypt and across the Middle East for its savory taste and high nutritional value. Packed with protein, fiber, and essential nutrients, Tamiya makes for a healthy and satisfying meal. Traditionally served in pita bread with a variety of toppings or as a stand-alone appetizer, Tamiya is a versatile dish suitable for many occasions.
Tamiya has deep roots in Egyptian cuisine and has evolved over centuries. Its origins are linked to ancient Middle Eastern cultures that utilized chickpeas in various dishes. Today, Tamiya is celebrated not just in Egypt but globally, appreciated for its taste and health benefits. The dish is a staple in street food culture and is often enjoyed by vegetarians and vegans due to its rich protein content.
Ingredients:
1. 2 cups dried chickpeas, soaked overnight
2. 1 large onion, finely chopped
3. 4 cloves garlic, minced
4. 1/2 cup fresh parsley, chopped
5. 1/2 cup fresh cilantro, chopped
6. 1 tsp ground cumin
7. 1 tsp ground coriander
8. 1/2 tsp baking soda
9. Salt and pepper to taste
10. Vegetable oil for frying
Instructions:
1. Drain and rinse the soaked chickpeas. Place them in a food processor and pulse until finely ground, but not pureed.
2. Transfer the ground chickpeas to a large bowl. Add onion, garlic, parsley, cilantro, cumin, coriander, baking soda, salt, and pepper. Mix thoroughly.
3. Shape the mixture into small balls, about the size of a golf ball, and flatten them slightly into patties.
4. Heat vegetable oil in a large skillet over medium-high heat. Fry the patties until golden brown on both sides, about 3-4 minutes per side.
5. Use a slotted spoon to remove the patties and drain on paper towels.
6. Serve hot with your choice of toppings or sauces, such as hummus, tahini, chopped tomatoes, cucumbers, or pickles.
Notes:
- If the mixture is too wet, add a bit of flour or breadcrumbs to help it bind.
- For a healthier option, bake the patties. Preheat the oven to 400°F (200°C) and bake for 20-25 minutes, flipping halfway through.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a preheated oven at 350°F (175°C) for 5-10 minutes.
Nutrition Value:
1. 2 cups dried chickpeas, soaked overnight
- Calories: 408 kcal
- Carbohydrates: 72 g
- Protein: 20 g
- Fat: 6 g
- Sodium: 12 mg
- Cholesterol: 0 mg
- Vitamins: High in Vitamin B6, Folate
- Minerals: Rich in Iron, Magnesium, Phosphorus
- Nutritional Benefit: Chickpeas are an excellent source of plant-based protein and dietary fiber, which help in digestion and support cardiovascular health. They are also low in fat and cholesterol-free.
2. 1 large onion, finely chopped
- Calories: 60 kcal
- Carbohydrates: 14 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 4 mg
- Cholesterol: 0 mg
- Vitamins: Good source of Vitamin C, Vitamin B6
- Minerals: Contains potassium and manganese
- Nutritional Benefit: Onions are rich in antioxidants and vitamins that support immune function and overall health. They also contribute to improved heart health and reduced inflammation.
3. 4 cloves garlic, minced
- Calories: 18 kcal
- Carbohydrates: 4 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin C
- Minerals: Provides calcium, iron, potassium
- Nutritional Benefit: Garlic has antibacterial and antiviral properties and supports cardiovascular health. It also aids in digestion and has anti-inflammatory effects.
4. 1/2 cup fresh parsley, chopped
- Calories: 11 kcal
- Carbohydrates: 2 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 4 mg
- Cholesterol: 0 mg
- Vitamins: High in Vitamin C, Vitamin A, Vitamin K
- Minerals: Contains iron and potassium
- Nutritional Benefit: Parsley is a rich source of vitamins and antioxidants that promote healthy skin, improve digestion, and support immune function.
5. 1/2 cup fresh cilantro, chopped
- Calories: 2 kcal
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin A, Vitamin C, Vitamin K
- Minerals: Provides calcium, iron, magnesium
- Nutritional Benefit: Cilantro offers a range of health benefits, including antioxidant properties, support for digestion, and potential detoxification benefits.
6. 1 tsp ground cumin
- Calories: 8 kcal
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin E
- Minerals: Rich in iron
- Nutritional Benefit: Cumin has antioxidant properties and supports digestion. It may also help with metabolic function and improve immunity.
7. 1 tsp ground coriander
- Calories: 5 kcal
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Provides Vitamin C
- Minerals: Contains iron, magnesium, and potassium
- Nutritional Benefit: Coriander has antioxidant and anti-inflammatory properties, and it aids in digestion and supports heart health.
8. 1/2 tsp baking soda
- Calories: 0 kcal
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 629 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Contains sodium
- Nutritional Benefit: Baking soda helps to leaven the mixture, making it lighter and fluffier. It also helps in neutralizing acidity in the batter.
9. Salt and pepper to taste
- Calories: Varies
- Carbohydrates: Varies
- Protein: Varies
- Fat: Varies
- Sodium: Varies (salt is high in sodium)
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Salt provides sodium, while pepper contains trace minerals
- Nutritional Benefit: Salt enhances flavor but should be used in moderation due to its high sodium content. Pepper adds a bit of spice and may have antioxidant benefits.
10. Vegetable oil for frying
- Calories: 120 kcal per tablespoon
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 14 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Varies
- Minerals: Varies
- Nutritional Benefit: Vegetable oil provides essential fatty acids and calories. It's important to use in moderation to avoid excess calorie and fat intake.
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