VEGGIE

Falafel Burgers

This healthy burger is for anyone who loves burgers but doesn’t want the calories!

It’s delicious, healthy, flavorful and vegan! My Falafel burger with coleslaw salad and tahini sauce is the ultimate summer snack!

Falafel Burger with Coleslaw & Tahini Sauce

Chickpeas:

Like other legumes, such as lentils, chickpeas are rich in fiber and protein. They also contain several key vitamins and minerals.

Chickpeas contain a range of nutrients, including protein, which is necessary for bone, muscle, and skin health. They are rich in calcium and potassium.

For people who are cutting down on meat consumption, a dish of chickpeas and rice, for example, can contribute a significant amount of protein to the diet. A cup of chickpeas provides almost one-third of an adult’s daily protein needs!

They improve the heart health due to fiber, vitamins B complex, magnesium and selenium that they contain!

Also, chickpea meatballs (falafel) are an amazing idea for children who do not love eating legumes!

Chickpeas

Ingredients:

For falafel:

  • 400 gr. chickpeas (boiled and strained)
  • 1 white onion
  • 1 clove of garlic
  • 2 tbsps olive oil
  • 2 tbsps lemon juice
  • Zest from 1 lime
  • 1/2 bunch of parsley 
  • 1 tsp paprika powder 
  • 1 tsp coriander powder
  • 1/2 tsp salt 
  • 1 tsp pepper
  • 1/2 tsp baking powder
  • 1 tbsp oat flakes

4 large Burger buns

For Coleslaw salad:

  • 1/4 red cabbage
  • 1/4 white cabbage
  • 1 carrot
  • 1/2 bunch of parsley

For tahini sauce:

  • 2 cloves of garlic
  • 1/4 cup lemon juice
  • 1/2 cup tahini
  • 1/2 tsp salt
  • 6 tbsps cold water

Instructions:

  1. Preheat oven to 180°C.
  2. Add all the ingredients for falafel to a food processor and mix to combine. Taste and adjust seasonings as needed. I added a touch more salt and paprika.
  3. Then use your hands to form into 8 large patties and place on prepared oven pan (with parchment paper) and bake for about 30 minutes.
  4. At the same time, make the salad and the sauce. Cut all the ingredients for the salad and place them on a bowl. Also, add all the ingredients for the tahini sauce to the food processor and mix until combine! Add a bit salt or water. Marinate the salad with the tahini sauce and refrigerate it for 5-10 minutes. In the last 5 minutes of baking the falafel, put the burger buns to warm them.
  5. Remove the falafel and the burger buns from the oven, and make your burgers. First of all, cut the buns in the middle, place the coleslaw salad and 2 falafels and a touch of tahini sauce! Ready! Serve your falafel burgers with salad or potatoes and open an ice cold beer! Cheers!

Tip: For crispier falafel, before putting them in the oven, you can pour a touch of water on their surface!

Nutrition Facts (per serving)

Calories:615 kcal
Fat:28,1 gr.
Carbohydrates:72,6 gr.
Protein:24,4 gr.
#TrustYourNutritionist Facts


Maria Mentzelou is Dietitian / Nutritionist with M.Sc. Applied Nutrition and Dietetics with specialization in Clinical Nutrition (Harokopio University) and Specialization in Life Coaching and NLP (University Aegean). Find out more about her or contact her at maria.mentzelou@hotmail.com, Tel. 6984515475 and in her pages on Facebook & Instagram .

Don’t forget to tag us #foodenyo on instagram, if you remake this one. We’d love to see your recreations!

Enjoy,

Foodenyo

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