Falafel Burgers

Vegetarian
Health score
27%
Falafel Burgers
30 min.
4
369kcal

Suggestions

Ingredients

  • 29 ounce chickpeas drained and rinsed canned
  • 0.5 cup cilantro leaves fresh chopped
  • cloves garlic finely grated
  • 0.8 cup percent greek yogurt plain
  • teaspoon ground cumin 
  • 0.3 cup jalapeño peppers chopped
  • servings kosher salt 
  • ounce salad greens mixed
  • 0.8 cup panko breadcrumbs 
  •  sandwich thins whole-wheat lightly toasted
  •  scallions light white green chopped ( and parts only)
  •  tomatoes sliced chopped (1 , 1 )
  • tablespoons vegetable oil 

Equipment

  • food processor
  • bowl
  • frying pan
  • whisk

Directions

  1. Pulse the chickpeas, garlic, half each of the scallions, cilantro and pickled peppers, the panko and cumin in a food processor until smooth, about 3 minutes. Form into 4 thin 3-inch patties.
  2. Heat the vegetable oil in a large nonstick skillet over medium-high heat.
  3. Add the patties and cook until a golden crust forms, 3 to 4 minutes per side.
  4. Meanwhile, whisk the yogurt with the pickled pepper brine in a medium bowl and season with salt. Toss the salad greens, chopped tomato and the remaining scallions and cilantro with half of the yogurt dressing in a large bowl.
  5. Put the falafel patties on the sandwich thins; top with the sliced tomato and the remaining yogurt dressing and pickled peppers.
  6. Serve with the salad.
  7. Photograph by Justin Walker

Nutrition Facts

Calories369kcal
Protein18.05%
Fat36.16%
Carbs45.79%

Properties

Glycemic Index
52.33
Glycemic Load
8.59
Inflammation Score
-8
Nutrition Score
24.74956510378%

Flavonoids

Naringenin
0.42mg
Luteolin
0.1mg
Kaempferol
0.22mg
Myricetin
0.1mg
Quercetin
3.1mg

Nutrients percent of daily need

Calories:369.13kcal
18.46%
Fat:15.3g
23.54%
Saturated Fat:2.19g
13.7%
Carbohydrates:43.6g
14.53%
Net Carbohydrates:32.53g
11.83%
Sugar:4.22g
4.69%
Cholesterol:1.88mg
0.63%
Sodium:883.27mg
38.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.18g
34.36%
Manganese:2mg
99.89%
Vitamin B6:1.16mg
57.78%
Vitamin K:56.84µg
54.13%
Fiber:11.07g
44.26%
Vitamin C:30.69mg
37.21%
Phosphorus:277.47mg
27.75%
Vitamin A:1369.64IU
27.39%
Folate:102.6µg
25.65%
Iron:4.12mg
22.91%
Copper:0.43mg
21.7%
Magnesium:82.15mg
20.54%
Potassium:666.93mg
19.06%
Calcium:165.13mg
16.51%
Selenium:11.19µg
15.98%
Vitamin B1:0.24mg
15.83%
Vitamin B2:0.24mg
13.92%
Zinc:2.08mg
13.89%
Vitamin E:1.58mg
10.54%
Vitamin B3:1.93mg
9.67%
Vitamin B5:0.96mg
9.6%
Vitamin B12:0.3µg
5.03%