Open-Faced Falafel Burgers

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

Suggestions


Welcome to your new favorite lunch or dinner option: Open-Faced Falafel Burgers! These delightful burgers are not only bursting with flavor but also pack a healthy punch, making them perfect for anyone seeking a delicious and nutritious meal. With a health score of 79, this vegetarian and vegan recipe is designed to cater to diverse dietary preferences while ensuring you don't compromise on taste.

Imagine crispy chickpea patties infused with aromatic spices like cumin and coriander, served on warm mini pitas and topped with vibrant vegetables such as crisp romaine lettuce, juicy tomatoes, and refreshing cucumbers. The creamy tahini sauce adds a rich, nutty flavor that elevates each bite, making it feel indulgent yet guilt-free.

Whether you're hosting a casual gathering or simply want to whip up a quick weeknight dinner, these falafel burgers are sure to impress. In just 45 minutes, you can serve a satisfying meal for six, complete with a perfect balance of protein, healthy fats, and carbohydrates. Let the inviting aromas and colorful presentation of this dish bring your family and friends to the table, creating cherished moments around good food.

Pair it with a glass of Pinot Noir for an exquisite dining experience. Ready to get cooking? Let's dive into the recipe and create an unforgettable meal!

Ingredients

  • 31 ounce chickpeas drained canned (garbanzo beans)
  • cups cucumber peeled sliced
  • 0.5 cup breadcrumbs dry divided
  • 0.5 cup parsley fresh chopped
  •  garlic cloves minced
  •  garlic cloves minced
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • tablespoons juice of lemon fresh
  • tablespoons juice of lemon fresh
  • teaspoons olive oil divided
  • 5-inch pitas mini ( es wide)
  • 0.5 cup onion red finely chopped
  • cup onion red chopped
  • cups romaine 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