5.0 from 3 votes
Open-Faced Falafel Burgers
These healthy falafel burgers are made with a crispy panko coating, pan-fried until crisp and served over mini pitas with veggies and tahini sauce.
Total Time
29 mins
Servings: 6 burgers
Calories: 320 kcal
Course:
Main Course
Cuisine:
American
Ingredients
Sauce:
- 1 cup hot water
- ¼ cup Tahini sesame seed paste
- 3 tablespoons fresh lemon juice
- ⅛ teaspoon salt
- 2 garlic cloves minced
Patties:
- 1 cup chopped red onion
- ½ cup chopped fresh parsley
- 2 tablespoons fresh lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ¼ teaspoon salt
- 2 15-ounce cans chickpeas (garbanzo beans), rinsed and drained
- 4 garlic cloves minced
- ½ cup dry breadcrumbs
- 1 tablespoon plus 1 teaspoon olive oil
Remaining ingredients:
- 6 mini pitas about 5 inches wide
- 3 cups chopped romaine lettuce
- 2 cups chopped tomato
- 2 cups sliced peeled cucumber
- ½ cup finely chopped red onion
Instructions
- Make the sauce: Place the first 5 ingredients in a blender, and process until smooth.
- Make the patties: Place 1 cup onion and the next 7 ingredients (through 4 garlic cloves) in a food processor; process until smooth, scraping sides of bowl occasionally. Place the bean mixture in a large bowl; stir in ¼ cup of the breadcrumbs. Divide the bean mixture into 6 equal portions, shaping each into a ½-inch-thick patty. Place the remaining breadcrumbs in a shallow dish. Dredge the patties in the breadcrumbs.
- Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons of the oil to the pan; swirl to coat. Add 3 patties to the pan; cook 3 minutes on each side or until browned. Repeat procedure with the remaining oil and patties.
- Warm the mini pitas according to package directions. Top each pita with ½ cup lettuce, ⅓ cup tomato, ⅓ cup cucumber, and 4 teaspoons onion. Drizzle each serving with about 3 tablespoons of the sauce; top with 1 patty.
Cup of Yum
Notes
- Excerpted from Everyday Vegetarian by the Editors of Cooking Light. Copyright © 2017 Oxmoor House. Reprinted with permission from Time Inc. Books, a division of Time Inc. New York, NY. All rights reserved.
Nutrition Information
Calories
320kcal
(16%)
Carbohydrates
51g
(17%)
Protein
10g
(20%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
3g
Monounsaturated Fat
4g
Sodium
641mg
(27%)
Potassium
521mg
(15%)
Fiber
5g
(20%)
Sugar
5g
(10%)
Vitamin A
2606IU
(52%)
Vitamin C
26mg
(29%)
Calcium
147mg
(15%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6burgers
Amount Per Serving
Calories 320
% Daily Value*
| Calories | 320kcal | 16% |
| Carbohydrates | 51g | 17% |
| Protein | 10g | 20% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 641mg | 27% |
| Potassium | 521mg | 11% |
| Fiber | 5g | 20% |
| Sugar | 5g | 10% |
| Vitamin A | 2606IU | 52% |
| Vitamin C | 26mg | 29% |
| Calcium | 147mg | 15% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.