Open-Faced Falafel Burgers

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
79%
Open-Faced Falafel Burgers
45 min.
6
295kcal

Suggestions


If you're craving a delicious and healthy alternative to traditional burgers, these Open-Faced Falafel Burgers are the perfect choice! Packed with flavor and nutrients, this recipe is not only vegetarian and vegan but also dairy-free and incredibly satisfying. Made with chickpeas, fresh vegetables, and a blend of aromatic spices like cumin and coriander, these falafel burgers offer a rich, savory taste that will leave you coming back for more.

With a hearty patty made from chickpeas and seasoned with garlic, parsley, and a hint of lemon juice, these burgers are a wholesome meal option for lunch or dinner. The crispy texture on the outside of the patties pairs perfectly with the refreshing crunch of cucumber, tomato, and romaine lettuce. All of this is served on a warm, soft mini pita, drizzled with a creamy tahini sauce that adds a rich, nutty flavor to each bite.

Not only are these falafel burgers full of flavors and textures, but they’re also a breeze to prepare in just 45 minutes, making them the ideal choice for busy weeknights or meal prepping for the week ahead. Whether you're vegan or just looking to enjoy a lighter, plant-based meal, these burgers are sure to impress both your taste buds and your guests. And with just 295 calories per serving, you can indulge guilt-free!

Ingredients

  • 31 ounce garbanzo beans drained canned (garbanzo beans)
  • cups cucumber peeled sliced
  • 0.5 cup breadcrumbs dry divided
  • 0.5 cup parsley fresh chopped
  •  garlic clove minced
  •  garlic clove minced
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • tablespoons juice of lemon fresh
  • tablespoons juice of lemon fresh
  • teaspoons olive oil divided
  • 5-inch wholewheat pita breads mini ( es wide)
  • 0.5 cup onion red finely chopped
  • cup onion red chopped
  • cups the of 1 cos lettuce chopped
  • 0.1 teaspoon salt 
  • 0.5 teaspoon salt 
  • 0.3 cup tahini (sesame-seed paste)
  • cups tomatoes chopped
  • cup water hot

Equipment

  • food processor
  • bowl
  • frying pan
  • blender

Directions

  1. To prepare sauce, combine the first 5 ingredients in a blender, and process until smooth.
  2. To prepare patties, combine 1 cup onion and next 7 ingredients (through 4 garlic cloves) in a food processor, and process until smooth, scraping sides of bowl occasionally.
  3. Place bean mixture in a large bowl; stir in 1/4 cup breadcrumbs. Divide bean mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty.
  4. Place remaining 1/4 cup breadcrumbs in a shallow dish. Dredge patties in breadcrumbs.
  5. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
  6. Add 3 patties to pan; cook 3 minutes on each side or until browned. Repeat procedure with remaining 2 teaspoons oil and patties.
  7. Warm mini pitas according to package directions.
  8. Place 1 pita on each of 6 plates. Top each serving with 1/2 cup lettuce, 1/3 cup tomato, 1/3 cup cucumber, and 4 teaspoons onion.
  9. Drizzle each serving with about 3 tablespoons sauce; top each serving with 1 patty.
  10. Wine note: Light in body and tannin, pinot noir is the perfect red wine for robust vegetarian dishes. These burgers include spices like coriander and cumin, which are echoed in Kim Crawford Marlborough Pinot Noir ($15), with its savory nuances and aromas of smoke and dried herbs. Bright fruit and ample acidity help to cut the burgers' rich tahini sauce. -Jeffery Lindenmuth

Nutrition Facts

Calories295kcal
Protein15.66%
Fat34.26%
Carbs50.08%

Properties

Glycemic Index
56.89
Glycemic Load
7.65
Inflammation Score
-10
Nutrition Score
25.607391160467%

Flavonoids

Eriodictyol
0.61mg
Hesperetin
1.81mg
Naringenin
0.51mg
Apigenin
10.78mg
Luteolin
0.08mg
Isorhamnetin
2mg
Kaempferol
0.39mg
Myricetin
0.87mg
Quercetin
9.04mg

Nutrients percent of daily need

Calories:295.49kcal
14.77%
Fat:11.81g
18.17%
Saturated Fat:1.59g
9.92%
Carbohydrates:38.85g
12.95%
Net Carbohydrates:28.98g
10.54%
Sugar:4.85g
5.39%
Cholesterol:0mg
0%
Sodium:737.16mg
32.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.15g
24.3%
Vitamin K:115.63µg
110.13%
Manganese:1.54mg
77.02%
Vitamin A:2948.42IU
58.97%
Vitamin B6:0.9mg
44.78%
Fiber:9.86g
39.45%
Vitamin C:25.21mg
30.56%
Folate:119.73µg
29.93%
Copper:0.53mg
26.42%
Phosphorus:263.39mg
26.34%
Vitamin B1:0.38mg
25.28%
Iron:3.9mg
21.66%
Magnesium:77.97mg
19.49%
Potassium:632.97mg
18.08%
Selenium:9.52µg
13.61%
Zinc:2.02mg
13.49%
Calcium:130.73mg
13.07%
Vitamin B3:1.92mg
9.62%
Vitamin B5:0.78mg
7.79%
Vitamin B2:0.13mg
7.67%
Vitamin E:0.78mg
5.21%
Source:My Recipes