Low Sodium Falafel Burger

Savor the bold, herbaceous flavors of the Middle East with this Low Sodium Falafel Burger, a healthy twist on a plant-based classic. Packed with protein-rich chickpeas, fresh parsley, and cilantro, these patties are gently spiced with ground cumin and coriander for a warm, aromatic kick. Unlike traditional falafel recipes, this version is crafted with minimal salt, making it perfect for those seeking heart-healthy, low-sodium meal options. Quick and easy to prepare, the falafel mixture comes together effortlessly in a food processor, then forms into golden, crispy patties cooked to perfection in just minutes. Nestled in hearty whole wheat buns with crisp lettuce and juicy tomato slices, this burger is a nutritious and satisfying meat-free alternative that doesn’t skimp on flavor. Perfect for a wholesome lunch or dinner, these Low Sodium Falafel Burgers are proof that healthy eating can be delicious and indulgent.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 cups Chickpeas, canned, drained and rinsed
• 0.5 cup Red onion, chopped
• 2 units Garlic cloves, minced
• 0.5 cup Fresh parsley, chopped
• 0.5 cup Fresh cilantro, chopped
• 1 teaspoon Cumin, ground
• 1 teaspoon Coriander, ground
• 0.25 teaspoon Black pepper
• 2 tablespoons Lemon juice
• 2 tablespoons Olive oil
• 2 tablespoons Whole wheat flour
• 0.5 teaspoon Baking powder
• 4 units Lettuce leaves
• 1 unit Tomato, sliced
• 4 units Whole wheat burger buns

Directions

Step 1

In a food processor, combine chickpeas, red onion, garlic, parsley, cilantro, cumin, coriander, black pepper, lemon juice, and olive oil.

Step 2

Pulse the mixture until coarse and crumbly, scraping down sides as needed. Be careful not to over-process—it should not be a paste.

Step 3

Transfer the mixture to a bowl and stir in the flour and baking powder until just combined.

Step 4

Using slightly wet hands, shape the mixture into four equal-sized patties.

Step 5

Heat a non-stick skillet over medium heat and add a little olive oil.

Step 6

Cook the falafel patties for about 3-4 minutes on each side or until golden brown and crisp.

Step 7

Toast the whole wheat burger buns in a toaster or on a hot skillet until lightly crisped.

Step 8

Assemble the burgers by placing one falafel patty on the bottom half of each bun, top with lettuce leaf and a slice of tomato.

Step 9

Complete the burger with the top half of the bun and serve immediately.

Nutrition Facts

Serving size	(1308.0g)

Amount per serving	% Daily Value*
Calories	1881.9

Total Fat 51.9g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2150.9mg	0%
Total Carbohydrate 285.6g	0%
Dietary Fiber 66.2g	0%
Total Sugars 49.4g
Protein 81.9g	0%

Vitamin D 0IU	0%
Calcium 1045.6mg	0%
Iron 28.6mg	0%
Potassium 3539.0mg	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: 24.1%

Protein: 16.9%

Carbs: 59.0%