Falafel Burger

Number of Servings: 4 (190g)
Active Time: 30 min.
Total Time: 30 min.
Falafel Burger

A simple falafel sauce is super easy. Just combine ½ cup tahini (sesame seed paste, available in the Middle Eastern section of your supermarket) with ¼ cup water, a tablespoon of fresh squeezed lemon juice, ¼ teaspoon finely minced fresh garlic, ¼ teaspoon sweet paprika for color, and a little dash of pepper and cayenne if desired. Add more or less water depending on your preference. The sauce’s tart taste and creamy texture is the perfect complement to the crunchy and savory patties.

Ingredients

  • 1 (15 oz.) can chickpeas, drained and rinsed
  • ½ cup diced white onions
  • 1 Tbsp. lemon juice
  • 1 Tbsp. chopped fresh parsley
  • ½ tsp. lemon zest
  • 2 tsp. cumin
  • ¼ tsp. salt
  • ¼ tsp. pepper
  • 2 Tbsp. vegetable oil
  • 2 whole-wheat pita pockets
  • 1 cup alfalfa sprouts
  • 1 cup diced cucumber
  • 1 plum tomato, sliced

Directions

  1. Place chickpeas and onions into the bowl of a food processor and pulse until mixture resembles coarse bread crumbs (5-10 seconds).
  2. Add lemon juice, parsley, zest, cumin, salt, and pepper. Pulse mixture until it starts to clump together in the bowl, but before it reaches a full puree (10-15 seconds).
  3. Form the mixture into four patties. Heat a non-stick skillet over medium heat and cook, turning once, until patties are golden and crispy on both sides (4-5 minutes per side).
  4. Serve inside a whole wheat pita half topped with alfalfa sprouts, diced cucumber, and sliced tomato.

Nutrition Facts

4 servings per container

Serving Size 190g

Amount per serving
Calories 215
% Daily Value*
Total Fat 9.5g 12%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 4.5g
Monounsaturated Fat 2g
Cholesterol 0mg 0%
Sodium 435mg 19%
Total Carbohydrate 29g 10%
Dietary Fiber 7g 25%
Total Sugars 2g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 1g
Protein 8g
Vitamin D 0mcg 0%
Calcium 123.7mg 10%
Iron 2.1mg 10%
Potassium 215mg 4%
Vitamin A 13mcg 2%
Vitamin C 8.5mg 8%
Vitamin E 0.8mg 6%
Vitamin K 34.3mcg 30%
Thiamin 0.1mg 8%
Riboflavin 0mg 0%
Niacin 0.9mg 6%
Vitamin B6 0.4mg 20%
Folate 31.3mcg 8%
Vitamin B12 0mcg 0%
Biotin 1.3mcg 4%
Chloride 14.3mg 0%
Pantothenate 0.4mg 0%
Phosphorus 72.3mg 6%
Iodine 0.4mcg 0%
Magnesium 27.4mg 6%
Zinc 0.6mg 10%
Selenium 1.4mcg 2%
Copper 0.2mg 20%
Manganese 0.6mg 25%
Chromium 0.1mcg 0%
Molybdenum 48mcg 110%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Chickpeas (prepared Chick Peas, Water, Salt, Calcium Chloride (firming Agent), Disodium Edta Added To Promote Color Retention), Whole Wheat Pita (whole Wheat Flour, Water, Wheat Gluten, Oat Fiber, Potato Flour, Yeast, Soybean Oil, Sugar, Fruit Juice, Grain Dextrose, Vegetable Fiber, Salt, Calcium Propionate, (a Preservative), Monoglyceride With Ascorbic Acid And Citric Acid, Dough Conditioner (wheat Flour, Calcium Sulfate, Salt, Enzymes, Xanthan Gum, L-cysteine), Cucumber, Onion, Tomatoes, Alfalfa Sprouts, Soybean Oil, Lemon Juice, Cumin, Parsley, Salt, Lemon Zest, Black Pepper.

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