Vegan Falafel Burger

IMG_0515

Did I just say vegan burgers?? Yes. Indeed. This healthy “burger” is absolutely delicious and the taste is so similar to eating an actual beef burger, I think anyone can be fooled! Wait . . . does that mean that vegans souldn’t be eating vegan burgers since it tastes like the actual thing or…? Haha. Who cares! Its tasty, fulfilling, and healthy, so no one should get upset. For this recipe, since I like to make things crispier, I took the optional step to pan frying them on my skillet before I went off to bake it. Be warned. Do not over bake it or else your falafel will be crumbly and dry! Happy Eating~ 🙂IMG_0517

Being a vegetarian for two years (not anymore), I can’t imagine how difficult it must be to be a vegan! It’s a lifechanging decisions that people make weather it is for religion, health benefits, or personal reasons, it is a great way to becoming healthier. Yes, there is no meats involved in a vegetarian diet, however, there are many substitutes for meats out there that is just as satisfying. Such as eggplant, tofu, chickpeas, mushrooms, tempeh, you name it! If cooked right, you won’t be disappointed. IMG_0518

Vegan Falafel Burger

Ingredients:

  • 2 cups fresh parsley, chopped
  • 3 large cloves garlic
  • 1 large lemon (2 1/2 Tbsp juice)
  • scant 1/2 tsp sea salt + black pepper
  • 1 1/4 tsp cumin
  • 1 15-ounce can chickpeas, well rinsed and drained
  • 1/4 – 1/2 cup ground raw walnuts, pecans, almonds or GF oat flour (I used a mixture of pine nuts and pecans)

Directions:

1. Add parsley, garlic, lemon juice, cumin and a healthy pinch each salt and pepper to a food processor and mix to combine.
2. Add chickpeas and pulse until incorporated but still slightly chunky. You want to maintain a bit of texture.
3. Transfer to a mixing bowl and add nut meal (or oat flour) and mix again until a loose dough is formed that’s firm enough to be handled. Taste and adjust seasonings as needed. I added a touch more salt.
4. Draw an “x” in the dough to form 4 sections, then use your hands to form into 4 large patties roughly 1/2-inch thick.
5. Place on a foil-lined baking sheet and refrigerate or freeze for 15 minutes to firm up. Preheat oven to 375 degrees F in the meantime.

6. OPTIONAL STEP: For a little extra crust on the outside, before baking heat a large skillet over medium to medium-high heat and add 2 Tbsp olive or canola oil. Swirl to coat pan, then add falafel. Carefully flip once golden brown – about 3-4 minutes – and then cook on the other side until golden brown as well – 3-4 more minutes. Return to baking sheet to continue baking. Otherwise, just add them straight to the oven for baking.
7. Bake for a total of 30-40 minutes, flipping once at the halfway point for even cooking. The longer you bake them, the firmer they’ll get!
8. Serve warm wrapped in a pita or chard bun and desired sauces / toppings. Alternatively, serve atop a salad and use the garlic sauce as a dressing.
9. Burgers will store in the fridge, layered with parchment paper in an airtight container, for several days. Freeze to keep longer.

NUTRITION INFORMATION
Serving size: 1 burger Calories: 180 Fat: 10g Saturated fat: 0.7g Carbohydrates: 17.2g Sugar: 0.8g Sodium: 620mg Fiber: 4.6g Protein

Adapted from the Minimalist Baker

Advertisements

One thought on “Vegan Falafel Burger

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s