Chickpea Falafel Burgers

May 15, 2023May 15, 20230 2
Chickpea Falafel Burgers recipe for a healthy and hearty meal
in Vegetarian

Prep

20 min

Cook

15 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon vegetable oil
2 green onions , chopped
3/4 cup diced fresh mushrooms
3 cloves garlic , chopped
1 can garbanzo beans , with liquid
1 1/2 tablespoons chopped fresh cilantro
1 1/2 teaspoons minced fresh parsley
1 1/2 tablespoons curry powder
1/2 teaspoon ground cumin
1/2 cup dry bread crumbs
2 egg whites
2 tablespoons vegetable oil , or as needed

Nutrision Information

Servings Per Recipe
4
Calories
320
Sugar
2g
Fat
19g
These Chickpea Falafel Burgers are a flavorful and healthy alternative to traditional meat burgers. Made with mashed garbanzo beans and a variety of spices, these patties are packed with protein, fiber, and other important nutrients. Serve them on a toasted bun with your favorite toppings and sauces for a delicious and satisfying meal that is sure to please vegetarians and meat-eaters alike.

Instructions

1.In a large skillet, heat 1 tablespoon of vegetable oil over medium heat.
2.Add the green onions, mushrooms, and garlic, and cook until tender, about 5-7 minutes.
3.In a large mixing bowl, mash the garbanzo beans and their liquid with a fork or potato masher.
4.Add the cooked vegetable mixture, cilantro, parsley, curry powder, cumin, bread crumbs, and egg whites to the bowl of mashed garbanzo beans. Stir until well combined.
5.Form the mixture into small patties, about 2-3 inches in diameter.
6.Heat 2 tablespoons of vegetable oil in a large skillet over medium heat. Add the patties to the skillet and cook until golden brown on both sides, about 3-4 minutes per side.

PROS

These falafel burgers are a delicious and healthy alternative to traditional burgers.

They are vegetarian and packed with protein and fiber from the chickpeas.

They are also easy to make and can be customized with your favorite toppings and sauces.

CONS

The patties can be delicate and may fall apart if not handled carefully while cooking.

They may also be dry if overcooked, so it is important to monitor them while cooking.

HEALTH & BENEFITS

Chickpeas are a great source of protein and fiber, which can help regulate blood sugar levels and promote feelings of fullness and satiety.
They are also rich in vitamins and minerals, including iron, folate, and magnesium.
This recipe is a great way to incorporate these nutrients into your diet.

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