Description
This falafel burger is a punchy, flavorful, high-protein vegetarian dinner! Top with tahini yogurt, pickled onions, sliced cucumbers, and tomatoes on a toasty brioche bun. *Allow 8 hours chickpea soaking time.
Ingredients
- 3/4 cup dry garbanzo beans, soaked in water 8-24 hours, until doubled, drained. Do not cook.
- 1/2 cup chopped onion
- 3 fat cloves garlic
- 1 cup cilantro, packed tender stems ok
- 1/2– 1 whole jalapeno, chopped ( I like a whole one!)
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 1 tsp kosher salt
- 1 tablespoon extra virgin olive oil
- 1/2 tsp baking soda (optional, makes them lighter)
- 1/4 tsp cayenne pepper
Falafel Burger Fixings (optional, pick a few)
- Sourdough Buns or Brioche Buns
- Yogurt Tahini Sauce (or Tzatziki Sauce or Tahini Sauce)
- Pickled onions
- Zhoug Sauce
- Sliced tomato and cucumbers
- Microgreens, arugula, or lettuce.
Instructions
- Soak the dry chickpeas in a bowl of water 8- 24 hours on the counter (make sure they are covered with water). Drain and blot dry. You should have 2 cups.
- In a food processor, place the garbanzo beans, onion, garlic, jalapeno, cilantro, salt, spices, baking soda, and olive oil. Pulse repeatedly, scraping down the sides, until the mixture sticks together and forms a granular thick paste. See photo above.
- With wet hands form 4 patties compressing them tightly and place them on a parchment lined baking sheet and refrigerate for 15-20 minutes while you prep your burger ingredients.
- If baking, pre-heat oven to 400F. If air frying preheat to 375F . You can also pan-sear in a skillet.
- Make the quick pickled onions, and yogurt tahini sauce (or whatever you choose).
- If baking, spray falafel tops with spray olive oil. Bake falafels 15 minutes, flip and spray tops with spray oil, bake this golden. Pan sear in a cast iron skillet over medium heat with a generous amount of olive oil, until each side is golden, and finish heating through in a warm oven. Air fry on greased grates-spray top of falafel with olive oil, air fry for 7-8 minutes, flip, and air fry until golden, another 7 mins.
- Assemble the burgers: Spread tahini yogurt on buns, add a little zhoug if using, top with falafel burger, sliced tomato and cucumber (season both with salt), micro greens and pickled onions. Enjoy!
Notes
Cooked falafel burgers will keep up to 4 days in an airtight container in the fridge. They can be frozen, thaw overnight in the fridge, reheat in a warm oven or toaster oven.
When pan-searing falafel burgers, place them in a well-oiled skillet. Do not move or mess with them, until they form that deep golden crust, which, once there, will help the falafels naturally release from the pan. If you try to move or flip too early they may fall apart. Using a thin, metal spatula is ideal here, to help preserve that golden crust ( vs. a thinker plastic one).
Nutrition
- Serving Size: one falafel patty
- Calories: 385
- Sugar: 5.9 g
- Sodium: 483.8 mg
- Fat: 7.9 g
- Saturated Fat: 3.3 g
- Carbohydrates: 33.9 g
- Fiber: 6.6 g
- Protein: 10.8 g
- Cholesterol: 0 mg