Falafel burgers

Author: Bronwen King - NZ registered nutritionist

Photographer: Melanie Jenkins

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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

Ingredients

More weights & measures

Falafel

400g can chickpeagarbanzoXsgarbanzosX

1 medium onion, finely chopped

small handful fresh parsley

2 cloves garlic, crushed

1 teaspoon ground coriandercilantroX

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 rocketarugulaX

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

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.

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