Falafel burgers
This low-cost vegetarian burger recipe is low in calories, high in fibre, and can be made gluten free. A great healthy homemade takeaway recipe for lunch or dinner.
Serves: 4
Time to make: 25 mins , plus 30 mins chilling
Total cost: $11.00 / $2.75 per serve
(at time of publication)
Ingredients
- Falafel
- 400g can chickpeas
- 1 medium onion, finely chopped
- small handful fresh parsley
- 2 cloves garlic, crushed
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- ½ teaspoon salt
- 2 tablespoons flour
- Yoghurt sauce
- 1 cup low-fat plain yoghurt
- ¼ telegraph cucumber, grated then squeezed, to remove liquid
- 2 cloves garlic, crushed
- 2 tablespoons oil, to grease
- 4 grainy hamburger buns
- 2 medium tomatoes, sliced
- ¼ red onion, thinly sliced
- large handful baby rocket
Log In or Sign Up to save this recipe to your shopping list.
Instructions
1 To make falafel, mix all the ingredients in a food processor or blender. Alternatively, mash chickpeas by hand and add onion, finely chopped parsley then the remaining ingredients. Shape into 4 patties and place in refrigerator for about 30 minutes.
2 To make Yoghurt sauce, mix sauce ingredients together.
3 Heat oil in a heavy-based frying pan. Cook falafel patties over a medium-high heat for about 5 minutes each side or until firm and browned on the outside. Remove from pan.
4 Cut hamburger buns in half and toast lightly under grill. Spoon some yoghurt sauce on bottom half, top with sliced tomato, falafel patty, red onion, rocket and another dollop of yoghurt sauce. Place top half of bun on top or to the side and serve.
Variations
Make it gluten free: Use gluten-free varieties of flour, yoghurt and buns.
Do you have dried chickpeas sitting in your pantry? – go here to see how to cook them.
Nutrition Info (per serve)
-
Calories 359cal
-
Kilojoules 1500kJ
-
Protein 16g
-
Total fat 10g
-
–Saturated fat 1g
-
Carbohydrates 50g
-
–Sugars 10g
-
Dietary fibre 12g
-
Sodium 740mg
-
Calcium 210mg
-
Iron 3.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
Sign up for the newsletter
LATEST ADVICE
