Falafel Burgers with Greek Yogurt Sauce

Ingredients

For the falafel:

• 2 15-ounce cans chickpeas, drained and rinsed well
• ¼ cup sesame seeds
• 6 medium garlic cloves
• 1 medium red onion
• 2 large carrots
• 1 cup packed cilantro (leaves and stems)
• ¾ cup whole wheat flour
• 4 teaspoons cumin
• 4 teaspoons coriander
• ¼ teaspoon cayenne
• ½ teaspoon salt
• 1 teaspoon black pepper
• 2 tablespoons olive oil

For the Greek yogurt sauce:

• 1 cup nonfat, plain Greek yogurt
• 1 garlic clove, minced
• ½ teaspoon lemon juice
• ¼ teaspoon cumin
• ¼ teaspoon black pepper

For serving:

• 8 whole wheat beans
• Romaine lettuce or other greens
• Tomato slices

DIRECTIONS

1. Preheat oven to 375°F.
2. After draining and rinsing the chickpeas, blot them dry with a paper towel to remove extra moisture. Place them in the bowl of a large food processor. Add the sesame seeds and process for about a minute, until a paste-like consistency is formed. Stop and scrape the sides of the bowl as needed. Transfer the mixture into a large bowl.
3. Roughly chop the carrots and onion. Add the peeled garlic cloves to the food processor and process until finely chopped. Add the carrots and onion and pulse until finely chopped. Add the cilantro and pulse until chopped.
4. Scrape the vegetables into the bowl with the chickpeas. Stir in the flour, cumin, coriander, cayenne, salt, and pepper. Using a spatula, mix well until fully combined. Form mixture into 8 round patties and place them on a baking sheet lined with parchment paper.
5. Heat a large skillet over medium-high heat. Once hot, add 1 tablespoon of oil. Once oil is hot, add 4 of the burger patties. Fry them until golden brown, about 1 to 2 minutes per side. Remove the cooked burgers and place them back on the baking sheet. Wipe out the skillet, add the remaining 1 tablespoon of oil to hot skillet, and fry the remaining 4 patties. Note that the second batch will likely cook faster since your skillet is already heated.
6. Once all the burgers are browned, place them in the oven on the baking sheet. Bake for 15 minutes on one side, then flip and bake for another 15 minutes. Remove from the oven and place on a wire rack to cool for at least 10 minutes.
7. To make the sauce, whisk together the yogurt, garlic, lemon juice, cumin, and pepper.
8. Serve 1 patty with 2 tablespoons of sauce on a whole wheat bun. Add lettuce or greens and tomato slices, as desired.

VARIATIONS & TIPS

• These burgers are delicious without a bun!3
• Add other toppings, such as cucumbers, onion slices, avocado.
• For additional heat and spice, add more cayenne pepper to the patty mixture or even add cayenne to the yogurt sauce.
• Freeze the patties for a quick and easy weeknight meal – microwave for 60 seconds prior to serving.

NUTRITION FACTS

YIELD: 8 servings

Nutrition facts for 1 patty:

Calories: 207 per serving, Carbohydrates: 28g, Fiber: 7g, Sugar: 4g (0g added sugar), Protein: 7g, Fat: 8g, Saturated fat: 1g, Cholesterol: 0mg, Sodium: 297mg

Nutrition facts for 1 patty with 2 tablespoons of sauce on a whole wheat bun:

Calories: 377 per serving, Carbohydrates: 54g, Fiber: 11g, Sugar: 8g (0g added sugar), Protein: 17g, Fat: 10g, Saturated fat: 1g, Cholesterol: 2mg, Sodium: 575mg

* Nutrition facts will change as variations and substitutions are included. Note that lettuce, tomato, and additional toppings are not included in the above nutrition analysis.

SOURCE: Adapted Love and Lemons, Pretty Simple Cooking, and Simply Homecooked