Low Fat Falafel Burger

Satisfy your burger cravings with this delicious and nutritious Low Fat Falafel Burger! Packed with protein-rich canned chickpeas and fragrant spices like cumin and coriander, this plant-based recipe offers all the bold, earthy flavors of traditional falafel with a healthy twist. With fresh parsley, zesty lemon juice, and a touch of whole wheat breadcrumbs, these patties are pan-seared to golden perfection using just a light spray of olive oil for a low-fat cooking method. Quick and easy to make, this recipe takes just 35 minutes from start to finish and is perfect for a wholesome lunch or dinner. Serve these burgers in whole wheat buns or over a crisp green salad, topped with your favorite veggies and a creamy low-fat yogurt or tahini sauce for a satisfying, guilt-free meal. Ideal for vegetarians and anyone looking for a hearty, healthier alternative to traditional burgers!

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams Canned chickpeas
• 1 medium Onion
• 2 cloves Garlic cloves
• 1 cup Fresh parsley
• 2 teaspoons Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Baking powder
• 0.5 teaspoon Ground black pepper
• 2 tablespoons Lemon juice
• 0.25 cup Whole wheat breadcrumbs
• 1 as needed Olive oil spray

Directions

Step 1

Drain and rinse the canned chickpeas thoroughly and pat them dry using paper towels to remove excess moisture.

Step 2

Finely chop the onion and garlic cloves. Roughly chop the fresh parsley.

Step 3

In a food processor, combine the chickpeas, chopped onion, garlic, parsley, cumin, coriander, baking powder, ground black pepper, and lemon juice. Pulse until the mixture is well combined and has a coarse texture.

Step 4

Transfer the mixture to a mixing bowl and stir in the breadcrumbs. If the mixture is too wet, add a little more breadcrumbs until it holds together.

Step 5

Shape the mixture into four equal-sized patties using your hands. Place the patties on a plate and refrigerate for at least 10 minutes to firm up.

Step 6

Preheat a non-stick skillet over medium heat. Lightly spray the surface with olive oil spray.

Step 7

Once heated, carefully place the falafel patties in the skillet and cook for about 6-8 minutes on each side or until golden brown and cooked through.

Step 8

Serve the falafel burgers in whole wheat buns or on a bed of greens with your choice of toppings such as sliced tomato, cucumber, lettuce, and a dollop of low-fat yogurt or tahini sauce.

Nutrition Facts

Serving size	(686.3g)

Amount per serving	% Daily Value*
Calories	596.0

Total Fat 10.0g	0%
Saturated Fat 1.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1641.8mg	0%
Total Carbohydrate 106.3g	0%
Dietary Fiber 23.8g	0%
Total Sugars 19.6g
Protein 26.2g	0%

Vitamin D 0IU	0%
Calcium 344.0mg	0%
Iron 12.9mg	0%
Potassium 1670.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 14.5%

Protein: 16.9%

Carbs: 68.6%