MealsOctober-November 2013

Falafel Burgers with Tzatziki

MAKES 4 BURGERS

Traditional falafels are undeniably tasty but the authentic deep-fried versions are not exactly nutritional bell-ringers. This lively option contains all the cherished falafel flavors but cuts the fat. Yogurt-based tzatziki is a refreshing mate to these burgers but you can also top them with sunflower pesto, gremolata, tomato-garlic jam or guacamole.

Photo by Matthew Kadey

Photo by Matthew Kadey

3 cups cooked or canned chickpeas, drained and rinsed
1 small yellow onion, chopped
cup flat-leaf parsley
3 tablespoons tahini (sesame paste)
3 tablespoons ground flaxseed
3 garlic cloves, minced, divided
-Juice of lemon
teaspoon ground cumin
teaspoon ground coriander
teaspoon salt
teaspoon cayenne, or to taste
-Oil, for pan
4 gluten-free buns, optional Tzatziki
-Salt, to sprinkle on cucumbers
English cucumber, peeled
cup plain Greek yogurt or dairy- free alternative
1 tablespoon chopped mint or dill
2 teaspoons olive oil

Optional:

Guacamole

1 avocado
1 garlic clove, minced
-Juice of lime
2 tablespoons finely chopped cilantro
teaspoon cayenne, or to taste
1 plum (Roma) tomato, seeded and chopped

1. Place chickpeas, onion, parsley, tahini, flaxseed, 2 garlic cloves, lemon juice, cumin, coriander, salt and cayenne in a food processor bowl and blend until slightly grainy. Do not over-blend. (Mixture should not be a smooth paste.) Form into 4 equal-size patties.

2. Lightly coat a skillet with oil and warm over medium heat. Place patties in the pan. Cover and cook 4 minutes per side or until patties are golden brown on top and heated through.

3. Meanwhile, grate the cucumber into a colander. Sprinkle with salt and let stand 5 minutes. Squeeze out excess liquid from cucumber. Combine with yogurt, mint, olive oil, remaining garlic and a couple pinches of salt in a small bowl.

4. Serve burgers on buns (if using), topped with tzatziki.

Each burger contains 387 calories, 12g total fat, 1g saturated fat, 0g trans fat, 1mg cholesterol, 867mg sodium, 56g carbohydrate, 12g fiber, 6g sugars, 18g protein, 23 Est GL.

Burger TIP Chilling uncooked meat-free patties for about an hour before cooking can help them keep their form.

Comments (7)

Thank-you for this recipe ! Will definitely try it tomorrow (need a couple more ingredients !) Love the ingredients and this will be my first time combining them. Will let you know !

Posted by: Engel | March 26, 2015 12:43 PM    Report this comment

To thecalks: The avocado is in the guacamole, listed as optional. We'll put your suggestion about rating the recipes to our editorial team. Thanks for your comments. - Moderator

Posted by: LW Moderator | March 26, 2015 12:25 PM    Report this comment

regarding:What is Tzatziki?

"grate the cucumber into a colander. Sprinkle with salt and let stand 5 minutes. Squeeze out excess liquid from cucumber. Combine with yogurt, mint, olive oil, remaining garlic and a couple pinches of salt in a small bowl."

It's a Cucumber yogurt sauce and is delicious! I make mine with dill instead of the mint. You'll find many uses for it.

Posted by: Juniper | March 26, 2015 11:40 AM    Report this comment

Two comments...

1. SO wish that the recipes were rated....like Allrecipes.com or Food.com. That way we know at a glance the relative success of the recipe before investing our time and ingredients.

2. I think this recipe has the wrong picture...I don't see any avocados in the ingredient list!

Posted by: thecalks | March 26, 2015 11:07 AM    Report this comment

What is Tzatziki?

Posted by: chcrch | December 15, 2013 11:52 PM    Report this comment

Yum! Sound fantastic. Thanks!

Posted by: pickle | September 15, 2013 9:16 AM    Report this comment

Too many ingredients to worry about :/

Posted by: Unknown | September 2, 2013 3:06 AM    Report this comment

New to Gluten Free & More?
Register for Free!

Already Registered?
Log In