Healthy, 7 Ingredient Falafel Burgers! Simple, flavorful, perfect with pita, greens or atop a salad!
1 bundle fresh parsley (~2 cups chopped)
3 large cloves garlic
1 large lemon (~2 1/2 Tbsp juice)
scant 1/2 tsp sea salt + black pepper
1 1/4 tsp cumin
1 15-ounce can chickpeas, rinsed & drained
1/4 – 1/2 cup ground raw pecans or almonds
TOPPINGS / FOR SERVING
Garlic Dill sauce
Chili Garlic Sauce or Sriracha
5 minute Hummus (*recipe under “Snacks”)
Tomato, Lettuce, Onion
Pita or sturdy greens, such as chard or spinach
Add parsley, garlic, lemon juice, cumin and a healthy pinch each salt and pepper to a food processor and mix to combine. Add chickpeas and pulse until incorporated but still slightly chunky. You want to maintain a bit of texture.
Transfer to a mixing bowl and add nut meal (or oat flour) and mix again until a loose dough is formed that’s firm enough to be handled. Taste and adjust seasonings as needed. I added a touch more salt. Form into 4 large patties roughly 1/2-inch thick.
Place on a foil-lined baking sheet and refrigerate or freeze for 15 minutes to firm up. Preheat oven to 375 degrees F in the meantime.
OPTIONAL STEP: For a little extra crust on the outside, before baking heat a large skillet over medium to medium-high heat and add 2 Tbsp olive or canola oil. Swirl to coat pan, then add falafel. Carefully flip once golden brown – about 3-4 minutes – and then cook on the other side until golden brown as well – 3-4 more minutes. Return to baking sheet to continue baking. Otherwise, just add them straight to the oven for baking.
Bake for a total of 30-40 minutes, flipping once at the halfway point for even cooking. The longer you bake them, the firmer they’ll get!
Serve warm wrapped in a pita and desired sauces/toppings. Alternatively, serve atop a salad and use the garlic sauce as a dressing.
Burgers will store in the fridge, layered with parchment paper in an airtight container, for several days. Freeze to keep longer.
* Nutrition information is a rough estimate for 1 of 4 burgers without toppings.
Serving size: 1 burger Calories: 180 Fat: 10g Saturated fat: 0.7g Carbohydrates: 17.2g Sugar: 0.8g Sodium: 620mg Fiber: 4.6g Protein: 9.4g