Falafel Burgers

4.0
(3)
3 Reviews

Pureed chickpeas, seasoned with the characteristic flavors of falafel, make excellent veggie burgers. We use a two-stage method for cooking the patties, first browning them in a skillet and then finishing them in the oven. Garnish the burgers with tzatziki or tahini sauce (see associated recipes), pickled red onions, lettuce and tomatoes.

By
Sylvia Fountaine, M.A.
Sylvia Fountaine, M.A.

Sylvia Fountaine is a professional chef specializing in plant-based recipes, many of which she has contributed to EatingWell. Inspired to broaden her palate from a young age by her Finnish mother and Egyptian father, Sylvia is passionate about fresh seasonal produce and global cuisines.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
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Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
5771127.jpg
Prep Time:
30 mins
Additional Time:
30 mins
Total Time:
1 hr
Servings:
4
Yield:
4 servings
Nutrition Profile:
Diabetes-Friendly Nut-Free Dairy-Free Healthy Aging Low-Sodium Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Low-Calorie
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Ingredients

  • ½ cup coarsely chopped onion

  • 3 cloves garlic, crushed

  • 1 medium jalapeño pepper, seeded and coarsely chopped

  • ¾ cup fresh cilantro and/or parsley leaves

  • 1 (15 ounce) can no-salt-added chickpeas, rinsed

  • 2 teaspoons ground cumin

  • 1 teaspoon ground coriander

  • ¼ teaspoon baking soda

  • ¼ teaspoon salt

  • ⅓ cup dry whole-wheat breadcrumbs or gluten-free breadcrumbs

  • 1 tablespoon extra-virgin olive oil

  • 4 whole-wheat or gluten-free burger buns, split and toasted

Directions

  1. Place onion, garlic, jalapeño and cilantro (or parsley) in a food processor and pulse until uniformly chopped. Add chickpeas, cumin, coriander, baking soda and salt. Process until well combined. Transfer to a medium bowl. Stir in breadcrumbs. Cover and refrigerate for 20 minutes. (This allows the breadcrumbs to absorb excess moisture.)

  2. Preheat oven to 375 degrees F. Using generous 1/3 cup per patty, form the chickpea mixture into four 3-inch-diameter patties.

  3. Heat oil in a large skillet over medium heat. Add the patties and cook until golden and crispy, about 4 minutes per side. Carefully transfer the patties to a baking sheet; bake until heated through and slightly puffed, about 15 minutes. Serve the patties on buns.

Associated Recipes

Tzatziki Cucumber Dip

Tahini Sauce with Lemon & Garlic

Originally appeared: Eatingwell.com, September 2018

Nutrition Facts (per serving)

267 Calories
7g Fat
43g Carbs
10g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 burger
Calories 267
% Daily Value *
Total Carbohydrate 43g 15%
Dietary Fiber 8g 29%
Total Sugars 5g
Protein 10g 20%
Total Fat 7g 9%
Saturated Fat 1g 5%
Vitamin A 226IU 5%
Vitamin C 5mg 6%
Folate 86mcg 21%
Sodium 508mg 22%
Calcium 92mg 7%
Iron 3mg 15%
Magnesium 67mg 16%
Potassium 361mg 8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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