Falafel Burgers with Creamy Sesame Sauce
These burgers are an excellent meatless main dish.
Tips
- Replace coriander with dill or parsley.
- Peanut butter can replace tahini.
- These burgers are an excellent meatless main dish. The tahini is the source of most of the fat in this recipe. Like other nuts and seeds, the fat is primarily from monounsaturated sources.
Make Ahead: Prepare burgers early in the day and refrigerate until ready to cook. Prepare sauce to up a day ahead.
Makes 4 servings
Cooking time: n/a
Ingredients
- 2 cups drained canned chick peas 500 mL
- ¼ cup chopped green onions 50 mL
- ¼ cup chopped fresh coriander 50 mL
- ¼ cup finely chopped carrots 50 mL
- ¼ cup bread crumbs 50 mL
- 3 tbsp lemon juice 45 mL
- 3 tbsp water 45 mL
- 2 tbsp tahini (pureed sesame seeds) 25 mL
- 2 tsp minced garlic 10 mL
- ¼ tsp ground black pepper 1 mL
- 2 tsp vegetable oil 10 mL
SAUCE
- ¼ cup light sour cream 50 mL
- 2 tbsp tahini 25 mL
- 2 tbsp chopped fresh coriander 25 mL
- 2 tbsp water 25 mL
- 2 tsp lemon juice 10 mL
- ½ tsp minced garlic 2 mL
Instructions
- Put chick peas, green onions, coriander, carrots, bread crumbs, lemon juice, water, tahini, garlic and black pepper in food processor; pulse on and off until finely chopped. With wet hands, form each ¼ cup (50 mL) into a patty.
- In small bowl, whisk together sour cream, tahini, coriander, water, lemon juice and garlic.
- In nonstick skillet sprayed with vegetable spray, heat 1 tsp (5 mL) of oil over medium heat. Add 4 patties and cook for 3½ minutes or until golden; turn and cook 3½ minutes longer or until golden and hot inside. Remove from pan. Heat remaining 1 tsp (5 mL) oil and cook remaining patties. Serve with sesame sauce
Notes
Canada’s Choice per Serving: 2 Carbohydrates, 1 Meat & Alternative, 2 Fats
Nutritional Information
Per Serving
| Calories | 305 |
| Total fat | 14 g |
| Saturated fat | 3 g |
| Cholesterol | 6 mg |
| Sodium | 87 mg |
| Carbohydrates | 36 g |
| Fiber | 6 g |
| Protein | 12 g |
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