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Falafel Burger

 
One serving costs about $1.37

$1.37 per serving

4 people like this recipe

4 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,dairy-free,dairy free,lacto ovo vegetarian lunch,main course,main dish,dinner Middle Eastern
spoonacular Score:81%

Spoonacular Score: 81%

 

You can never have too many middl eastern recipes, so give Falafel Burger a try. For $1.37 per serving, this recipe covers 19% of your daily requirements of vitamins and minerals. One portion of this dish contains around 12g of protein, 20g of fat, and a total of 402 calories. This recipe serves 4. It is brought to you by Foodista. 4 people were impressed by this recipe. Head to the store and pick up onion, garlic, sriracha sauce, and a few other things to make it today. Only a few people really liked this main course. From preparation to the plate, this recipe takes about about 45 minutes. It is a good option if you're following a dairy free and lacto ovo vegetarian diet. With a spoonacular score of 81%, this dish is spectacular. Try Clean eating falafel burger, Clean eating falafel burger, and Falafel Veggie Burger with Feta Yogurt Sauce for similar recipes.

Burger can be paired with Malbec, Merlot, and Zinfandel. Merlot will be perfectly adequate for a classic burger with standard toppings. Bolder toppings call for bolder wines, such as a malbec or peppery zinfandel. The Catena Zapatan Argentino Vineyard Malbec with a 4.4 out of 5 star rating seems like a good match. It costs about 18 dollars per bottle.

Catena Zapata Argentino Vineyard Malbec

This wine represents more than a single vintage. It reflects a family's century-long journey to produce an Argentine Malbec that can stand with the great wines of the world.Malbec Argentino is a blend of Catena Zapata's historic Malbec vineyards, Adrianna and Nicasia. The wine is made from a meticulous vine selection within the best, historic rows of these family estate vineyards.

» Get this wine on Wine.com

Ingredients

Servings:
18.26 fl. oz
18.26 fl. oz canned chickpeas
canned chickpeas
2 tsps
2 tsps tahini
tahini
0.5 tsps
0.5 tsps sriracha sauce
sriracha sauce
3 cloves
3 cloves garlic
garlic
3 Tbsps
3 Tbsps fresh parsley
fresh parsley
0.25 large
0.25 large diced red onion
diced red onion
4 Tbsps
4 Tbsps peanut oil
peanut oil
8 slices
8 slices cucumber
cucumber
8 slices
8 slices tomato
tomato
4
4  hamburger buns
hamburger buns
some
some tzatziki
tzatziki
18.26 fl. oz canned chickpeas
18.26 fl. oz
canned chickpeas
2 tsps tahini
2 tsps
tahini
0.5 tsps sriracha sauce
0.5 tsps
sriracha sauce
3 cloves garlic
3 cloves
garlic
3 Tbsps fresh parsley
3 Tbsps
fresh parsley
0.25 large diced red onion
0.25 large
diced red onion
4 Tbsps peanut oil
4 Tbsps
peanut oil
8 slices cucumber
8 slices
cucumber
8 slices tomato
8 slices
tomato
4  hamburger buns
4
hamburger buns
some tzatziki
some
tzatziki

Equipment

food processor
food processor
paper towels
paper towels
frying pan
frying pan
food processor
food processor
paper towels
paper towels
frying pan
frying pan


Instructions

Pat the chickpeas dry with a paper towel and throw them into a food processor along with the garlic. Puree until smooth. Using your clean hands incorporate tahini, sriracha, parsley and onion into the chickpea mixture. Form mixture into four patties and set aside. Heat peanut oil in a large skillet over medium heat. Once the oil begins to shimmer add the patties and cook for three minutes per side or until golden brown. Remove from and place in a hamburger bun. Top each burger with 2 slices of tomato, 2 slices of cucumber and a dollop of tzatziki. Serve immediately.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.42
Ingredient
540 milliliters canned chickpeas
2 teaspoons tahini
½ teaspoons sriracha sauce
3 cloves garlic
3 tablespoons fresh parsley
¼ larges diced red onion
4 tablespoons peanut oil
8 slices cucumber
8 slices tomato
4 hamburger buns
some tzatziki
Price
$1.10
$0.12
$0.03
$0.20
$0.45
$0.09
$0.42
$0.13
$0.81
$1.84
$0.47
$5.67

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • You have probably heard by now that whole wheat bread is better for you than white bread. While this is true and definitely worth considering, you should be aware that all bread (especially your typical supermarket loaves) will raise your blood sugar and should be eaten in moderation.

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
402 Calories
12g Protein
20g Total Fat
44g Carbs
42% Health Score
Limit These
Calories
402
20%

Fat
20g
31%

  Saturated Fat
3g
21%

Carbohydrates
44g
15%

  Sugar
4g
6%

Cholesterol
1mg
0%

Sodium
649mg
28%

Get Enough Of These
Protein
12g
25%

Manganese
1mg
73%

Vitamin K
53µg
51%

Vitamin B6
0.76mg
38%

Fiber
7g
32%

Vitamin B1
0.39mg
26%

Folate
99µg
25%

Iron
3mg
20%

Phosphorus
196mg
20%

Selenium
13µg
20%

Copper
0.36mg
18%

Vitamin C
14mg
17%

Vitamin E
2mg
16%

Calcium
152mg
15%

Vitamin A
748IU
15%

Magnesium
59mg
15%

Vitamin B3
2mg
14%

Potassium
443mg
13%

Zinc
1mg
11%

Vitamin B2
0.14mg
8%

Vitamin B5
0.52mg
5%

Vitamin B12
0.09µg
1%

covered percent of daily need

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