Low Fat Falafel Burger
Satisfy your burger cravings guilt-free with this wholesome and flavorful Low Fat Falafel Burger! Packed with protein-rich chickpeas, aromatic cumin and coriander, and fresh parsley, these golden, pan-seared patties deliver all the bold, herby flavors of traditional falafel — but with far less fat. This easy recipe requires just 20 minutes of prep time and uses olive oil spray instead of deep frying, making it a lighter yet equally delicious option. Whether you serve them on whole wheat buns or atop a vibrant bed of greens, these plant-based burgers pair beautifully with creamy tahini sauce or a dollop of low-fat yogurt. Perfect for a quick weeknight dinner or a healthy twist on your favorite comfort food, these burgers are a nutritious, satisfying, and crave-worthy addition to your meal rotation.
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Recipe Information
Ingredients
- 400 grams Canned chickpeas
- 1 medium Onion
- 2 cloves Garlic cloves
- 1 cup Fresh parsley
- 2 teaspoons Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Baking powder
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Lemon juice
- 0.25 cup Whole wheat breadcrumbs
- 1 as needed Olive oil spray
Instructions
Drain and rinse the canned chickpeas thoroughly and pat them dry using paper towels to remove excess moisture.
Finely chop the onion and garlic cloves. Roughly chop the fresh parsley.
In a food processor, combine the chickpeas, chopped onion, garlic, parsley, cumin, coriander, baking powder, ground black pepper, and lemon juice. Pulse until the mixture is well combined and has a coarse texture.
Transfer the mixture to a mixing bowl and stir in the breadcrumbs. If the mixture is too wet, add a little more breadcrumbs until it holds together.
Shape the mixture into four equal-sized patties using your hands. Place the patties on a plate and refrigerate for at least 10 minutes to firm up.
Preheat a non-stick skillet over medium heat. Lightly spray the surface with olive oil spray.
Once heated, carefully place the falafel patties in the skillet and cook for about 6-8 minutes on each side or until golden brown and cooked through.
Serve the falafel burgers in whole wheat buns or on a bed of greens with your choice of toppings such as sliced tomato, cucumber, lettuce, and a dollop of low-fat yogurt or tahini sauce.
Nutrition Facts
Calories |
596 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.0 g | 13% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1642 mg | 71% | |
| Total Carbohydrate | 106.3 g | 39% | |
| Dietary Fiber | 23.8 g | 85% | |
| Total Sugars | 19.6 g | ||
| Protein | 26.2 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 344 mg | 26% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 1670 mg | 36% | |
*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.
