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Falafel Burgers

Put it on a bun, pack it into a pita, fold it up in a flat bread, chop it up in a salad, eat it over a whole grain like barley, farro, couscous or brown rice. Add some cucumbers, tomatoes, hummus, Greek yogurt or even some Ranch dressing! However you decide to eat these healthier Falafel burgers I know you will love the taste.

 

Falafel Burgers

  • 2 tablespoons olive oil or sub water or vegetable broth
  • 1 cup onions – minced
  • 4 cloves garlic – minced
  • 2 teaspoons cumin powder (I might use 1 Tablespoon  next time, I love the earthy flavor)
  • 1 teaspoon ground coriander
  • 1 cup carrots – finely chopped (I put them through a food processor)
  • 2 cans garbanzo beans, drained
  • 1 1/2 tablespoons tahini or peanut butter
  • 1/3 cup fresh cilantro, chopped (sub parsley if you don’t like cilantro)
  • 1/4 cup all-purpose flour (or flour of your choice – chickpea flour works well)
  • 1/2 teaspoon baking soda
  • ¼ teaspoon cayenne pepper or to taste
  • Freshly ground black pepper to taste
  • 1 teaspoon salt
  • Fresh lemon wedges
  1. 1. In a skillet, heat up 1 tbsp olive oil, when hot add the onions and saute over medium heat. Cook, stirring frequently, until the onions soften, about 5 minutes. Add garlic, cumin. coridander and carrot, and cook until soft 3-4 minutes more. Transfer the mixture to a large bowl.
  2. 2. Drain the garbanzo beans and process them in a food processor until they are chopped but not pureed.If  you process them too much you will have hummus! If you don’t have a food processor use a potato masher. Add the chopped or mashed beans to the onion mixture, add tahini or peanut butter and cilantro or parsley. In a smaller bowl, combine the flour, baking soda, salt, cayenne pepper and black pepper. Add flour mixture to the bean mixture and stir well.
  3. 3. With floured hands, form eight patties from the chickpea mixture. If they are soft and too delicate to handle easily cover with plastic wrap and refrigerate for 30 minutes before cooking.
  4. 4. Heat a skillet over medium-heat, add 1 ½ teaspoons olive oil and a spray on nonstick olive oil spray to pan, turn the heat to medium-low, and add 4 of the patties.
  5. When the first side is lightly brown (about 2-3 minutes) gently turn them over and brown the other side. About 2 -3 minutes. Remove from pan and repeat process with remaining    1 ½ teaspoons olive oil and the remaining 4 patties.
  6. Before serving squeeze each burger with a little fresh lemon juice.

Note: Katy said these freeze well and just need to be gently reheated in the microwave.

Yield: 8 burgers

Servings Size: 1 burger

Nutritional Information (per burger not including bun) updated 12/15/12

WWPP 4

Amount Per Serving

Calories 147.41

Calories From Fat (34%) 50.2

% Daily Value

Total Fat 5.81g 9%

Saturated Fat 0.78g 4%

Cholesterol 0mg 0%

Sodium 554.81mg 23%

Potassium 215.8mg 6%

Total Carbohydrates 20.55g 7%

Fiber 3.84g 15%

Sugar 1.56g

Protein 4.3g 9%

 


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    […] cool and creamy sauce is delicious with so many Greek dishes like Falafel Patties. It also make a wonderful appetizer served with pita bread, pita chips or vegetable dippers. Make it […]

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    […] making a single recipe. Then once cooled they can be individually wrapped and frozen. Check out my favorite bean burger recipes here. With the addition of oven fries a salad or some other type of veggies you have a quick and easy […]

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