Falafel Burger

The Falafel Burger is a deliciously crispy and hearty plant-based alternative to traditional burgers, infused with Mediterranean flavors. Served with fresh toppings and a zesty tahini sauce, it's a satisfying meal that is both healthy and filling.

Ingredients

• Chickpeas - 200 grams (cooked)
• Garlic - 2 cloves, minced
• Red onion - 50 grams, finely chopped
• Fresh parsley - 30 grams, chopped
• Cumin - 1 teaspoon
• Coriander - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Flour (whole wheat or chickpea) - 3 tablespoons
• Olive oil - 2 tablespoons (for frying)
• Whole grain burger buns - 2
• Tomato - 1, sliced
• Cucumber - 1/2, sliced
• Lettuce leaves - 2
• Tahini - 3 tablespoons
• Lemon juice - 1 tablespoon

Steps

1. In a food processor, combine the cooked chickpeas, minced garlic, chopped red onion, parsley, cumin, coriander, salt, and black pepper. Pulse until the mixture is coarsely blended but not pureed.
2. Transfer the mixture to a bowl and stir in the flour until well combined. If the mixture is too wet, add a little more flour.
3. Shape the mixture into two patties and refrigerate for 10 minutes to firm up.
4. Heat olive oil in a 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 with lemon juice and a little water until smooth.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each burger bun, followed by the falafel patty, sliced tomato, cucumber, and a drizzle of tahini sauce. Top with the other half of the bun and serve immediately.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein, promoting muscle health.
• Rich in fiber, aiding digestion and supporting gut health.

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