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[NEW] 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.
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Prep Time: 30 min.
Cook Time:
Total Time: 30 mins
4 Servings
Print
[NEW] Falafel Burger

Ingredients

  • 1 (
  • 5 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

Tip: Screenshot this list for easy reference while shopping

Instructions

  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 190 g
Amount per serving
Calories 216
% Daily Value*
Total Fat 9.4g 12%
Saturated Fat 1.2g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 435.6mg 19%
Total Carbohydrate 28.5g 10%
Dietary Fiber 7.07g 25%
Total Sugars 1.9g
Includes 0g Added Sugars 0%
Protein 8.1g
Vitamin D 0mcg 0%
Calcium 123.7mg 10%
Iron 2.1mg 10%
Potassium 217.2mg 4%

*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.

Practical Notes
No additional notes for this recipe.

Score Breakdown

+ More
  • Fiber
  • Vitamins & Minerals
  • Whole Grains
− Less
  • Additives to Limit
  • Added Sodium
  • Added Sugar
+5 -3 =2
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