Mediterranean Falafel Burger

The Mediterranean Falafel Burger combines the traditional flavors of falafel with the classic burger format, resulting in a deliciously crispy and protein-packed meal. Served with a refreshing tahini sauce and fresh vegetables, this vegan dish is perfect for a hearty lunch or dinner.

Ingredients

• Chickpeas - 200 grams (drained and rinsed)
• Fresh parsley - 30 grams (chopped)
• Fresh cilantro - 30 grams (chopped)
• Garlic - 2 cloves (minced)
• Red onion - 50 grams (finely chopped)
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• All-purpose flour - 2 tablespoons
• Baking powder - 1/2 teaspoon
• Olive oil - 2 tablespoons (for frying)
• Whole wheat burger buns - 2 units
• Tomato - 1 medium (sliced)
• Cucumber - 1 small (sliced)
• Tahini - 2 tablespoons
• Lemon juice - 1 tablespoon
• Water - 2 tablespoons
• Salt - to taste

Steps

1. In a food processor, combine chickpeas, parsley, cilantro, garlic, red onion, cumin, coriander, salt, and black pepper. Pulse until coarsely blended.
2. Add flour and baking powder to the mixture and pulse again until combined. If the mixture is too wet, add a little more flour.
3. Form the mixture into patties, about 1.5 cm thick. You should get about 4 patties.
4. Heat olive oil in a large skillet over medium heat. Fry the patties for about 4-5 minutes on each side, or until golden brown and crispy.
5. While the patties are cooking, prepare the tahini sauce by mixing tahini, lemon juice, water, and a pinch of salt in a small bowl until smooth.
6. Toast the whole wheat burger buns in a toaster or skillet until lightly browned.
7. Assemble the burgers by placing a falafel patty on each bun, topping with slices of tomato and cucumber, and drizzling with tahini sauce.
8. Serve immediately and enjoy your Mediterranean Falafel Burger!

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 62 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 550 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from chickpeas, supporting muscle health.
• High in dietary fiber, promoting digestive health and satiety.

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