Falafel Burgers

Falafel Burgers

1 Review
From: Eatingwell.com, September 2018

Pureed chickpeas, seasoned with the characteristic flavors of falafel, make excellent veggie burgers. We use a two-stage method for cooking the patties, first browning them in a skillet and then finishing them in the oven. Garnish the burgers with tzatziki or tahini sauce (see associated recipes), pickled red onions, lettuce and tomatoes.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ½ cup coarsely chopped onion
  • 3 cloves garlic, crushed
  • 1 medium jalapeño pepper, seeded and coarsely chopped
  • ¾ cup fresh cilantro or parsley leaves (or a combination of the two)
  • 1 (15 ounce) can no-salt-added chickpeas, rinsed
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • ¼ teaspoon baking soda
  • ¼ teaspoon salt
  • ⅓ cup dry whole-wheat bread or gluten-free breadcrumbs
  • 1 tablespoon extra-virgin olive oil
  • 4 whole-wheat or gluten-free burger buns, split and toasted

Preparation

  • Prep

  • Ready In

  1. Place onion, garlic, jalapeño and cilantro (or parsley) in a food processor and pulse until uniformly chopped. Add chickpeas, cumin, coriander, baking soda and salt. Process until well combined. Transfer to a medium bowl. Stir in breadcrumbs. Cover and refrigerate for 20 minutes. This allows the breadcrumbs to absorb excess moisture.
  2. Preheat oven to 375°F. Using generous ⅓ cup per patty, form the chickpea mixture into four 3-inch-diameter patties.
  3. Heat oil in a large skillet over medium heat. Add the patties and cook until golden and crispy, about 4 minutes per side. Carefully, transfer the patties to a baking sheet and bake until heated through and slightly puffed, about 15 minutes. Serve the patties on buns.
  • To make ahead: Prepare patties through Step 2 and refrigerate for up to 1 day.

Nutrition information

  • Serving size: 1 burger
  • Per serving: 266 calories; 7 g fat(1 g sat); 8 g fiber; 43 g carbohydrates; 10 g protein; 86 mcg folate; 0 cholesterol; 5 g sugars; 0 g added sugars; 226 IU vitamin A; 5 mg vitamin C; 92 mg calcium; 3 mg iron; 507 mg sodium; 361 mg potassium
  • Nutrition Bonus: Folate (22% daily value)
  • Carbohydrate Servings: 3
  • Exchanges: 2½ starch, ½ fat, ½ lean protein, ½ vegetable

Reviews 1

October 11, 2018
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By: WKGmom
Yummy. Good Supper. I did not have whole wheat breadcrumbs, so I used panko. after mixing and letting it sit, I tried making the patties, but they were too crumbly. I added 3 TBS water, they were moister and easier to shape. Hubby had it on the bun, I had it with the Tahini Sauce, which I had to doctor because it was too runny for me. I would make these again, hubby gave them a 7.
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