Low Sodium Falafel Burger
Elevate your burger game with this wholesome and delicious Low Sodium Falafel Burger recipe, perfect for those seeking a heart-healthy and flavor-packed alternative to traditional burgers. Made with nutrient-rich chickpeas, fresh herbs like parsley and cilantro, and aromatic spices including cumin and coriander, these patties are bursting with Middle Eastern-inspired goodness. This recipe features easy-to-follow steps for creating crispy, golden falafel patties that pair beautifully with whole wheat buns, crisp lettuce, and juicy slices of tomato. With just 30 minutes from prep to plate and a focus on minimizing salt content, this vegan-friendly burger is a satisfying option for lunch or dinner. Whether you're cutting back on sodium or simply craving a fresh and wholesome twist, this recipe delivers big flavor and guilt-free enjoyment.
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Recipe Information
Ingredients
- 2 cups Chickpeas, canned, drained and rinsed
- 0.5 cup Red onion, chopped
- 2 units Garlic cloves, minced
- 0.5 cup Fresh parsley, chopped
- 0.5 cup Fresh cilantro, chopped
- 1 teaspoon Cumin, ground
- 1 teaspoon Coriander, ground
- 0.25 teaspoon Black pepper
- 2 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 2 tablespoons Whole wheat flour
- 0.5 teaspoon Baking powder
- 4 units Lettuce leaves
- 1 unit Tomato, sliced
- 4 units Whole wheat burger buns
Instructions
In a food processor, combine chickpeas, red onion, garlic, parsley, cilantro, cumin, coriander, black pepper, lemon juice, and olive oil.
Pulse the mixture until coarse and crumbly, scraping down sides as needed. Be careful not to over-process—it should not be a paste.
Transfer the mixture to a bowl and stir in the flour and baking powder until just combined.
Using slightly wet hands, shape the mixture into four equal-sized patties.
Heat a non-stick skillet over medium heat and add a little olive oil.
Cook the falafel patties for about 3-4 minutes on each side or until golden brown and crisp.
Toast the whole wheat burger buns in a toaster or on a hot skillet until lightly crisped.
Assemble the burgers by placing one falafel patty on the bottom half of each bun, top with lettuce leaf and a slice of tomato.
Complete the burger with the top half of the bun and serve immediately.
Nutrition Facts
Calories |
1882 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.9 g | 67% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2151 mg | 94% | |
| Total Carbohydrate | 285.6 g | 104% | |
| Dietary Fiber | 66.2 g | 236% | |
| Total Sugars | 49.4 g | ||
| Protein | 81.9 g | 164% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1046 mg | 80% | |
| Iron | 28.6 mg | 159% | |
| Potassium | 3539 mg | 75% | |
*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.
