Baked Falafel Burgers

Baked Falafel Burgers

Delicious and nutritious vegetarian burgers!
Health Rating
Prep Cook Ready in Servings
20 min 40 min 1 h 4

Ingredients


1 bunch Parsley, fresh (chopped)
3 clove(s) Garlic
1 whole lemon(s) Lemon juice
1 pinch Salt and pepper
1 1/4 tsp Cumin
1 can (15oz) Chickpeas, canned, drained (rinsed)
1/4 cup Walnuts (ground)
4 tsp Chili garlic sauce (for serving)
4 tbsp Hummus (for serving)
1/2 medium Tomato (sliced, for serving)
1/2 medium Red onion (for serving)
8 leaf Swiss chard (or collard greens, for serving)

Instructions


1. Add parsley, garlic, lemon juice, cumin and a healthy pinch each salt and pepper to a food processor and mix to combine.

2. Add chickpeas and pulse until incorporated but still slightly chunky. You want to maintain a bit of texture.
Transfer to a mixing bowl and add nut meal (or oat flour) and mix again until a loose dough is formed that's firm enough to be handled. Taste and adjust seasonings as needed. I added a touch more salt.

3. Draw an “x” in the dough to form 4 sections, then use your hands to form into 4 large patties roughly 1/2-inch thick.

4. Place on a foil-lined baking sheet and refrigerate or freeze for 15 minutes to firm up. Preheat oven to 375 degrees F in the meantime.

5. Bake for a total of 30-40 minutes, flipping once at the halfway point for even cooking. The longer you bake them, the firmer they’ll get.

6. Serve warm wrapped in a pita or chard bun and desired sauces and toppings.

Nutrition Facts

Per Portion

Calories 289
Calories from fat 88
Calories from saturated fat 9.5
Total Fat 9.7 g
Saturated Fat 1.1 g
Trans Fat 0
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 2.0 g
Cholesterol 0
Sodium 544 mg
Potassium 824 mg
Total Carbohydrate 37 g
Dietary Fiber 11.3 g
Sugars 7.4 g
Protein 13.1 g

Dietary servings

Per Portion


Meat Alternative 0.9
Vegetables 4.3

Energy sources


Pygal52%467.64608876631199.269147920616230%303.84766875384116238.5991392779180618%332.74758293017965121.0589993233811652%30%18%CarbohydratesFatProtein

Notes:

OPTIONAL STEP

For a little extra crust on the outside, before baking heat a large skillet over medium to medium-high heat and add 2 Tbsp olive or canola oil. Swirl to coat pan, then add falafel. Carefully flip once golden brown – about 3-4 minutes - and then cook on the other side until golden brown as well - 3-4 more minutes. Return to baking sheet to continue baking. Otherwise, just add them straight to the oven for baking.


Quick Tip

Alternatively, serve atop a salad and use the garlic sauce as a dressing.


Storage

Burgers will store in the fridge, layered with parchment paper in an airtight container, for several days. Freeze to keep longer.


Nutritional Highlights

Chickpeas

are a super nutritious plant based protein that is high in fiber and helps promote digestive health

Recipe from:
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