If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.
Holding it together
Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.
Deep freeze
You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed.
Falafel cooking options
To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through.
To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.
Beet Falafel Burgers with Dilly Tahini Sauce
Ingredients
- 1/3 cup (80 mL) shelled pistachios
- 1 cup (250 mL) loosely packed flat-leaf parsley
- 1 1/2 cups (350 mL) shredded raw beets
- 1 1/2 cups (350 mL) cooked or canned (drained and rinsed) chickpeas
- 1/4 cup (60 mL) chickpea flour or brown rice flour
- 1/2 cup (125 mL) chopped red onion
- 3 garlic cloves, chopped
- 1 Tbsp (15 mL) tahini
- Juice of 1/2 lemon
- 1 tsp (5 mL) ground cumin
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) black pepper
- 1/3 cup (80 mL) tahini
- 1/4 cup (60 mL) chopped dill
- 1/2 tsp (2 mL) garlic powder
- 1/8 tsp (0.5 mL) salt
- Zest of 1 lemon
Nutrition
Per serving:
- calories376
- protein15 g
- total fat21 g
- sat. fat2 g
- total carbohydrates37 g
- sugars9 g
- fibre11 g
- sodium471 mg
Directions
01
In food processor container, place pistachios and parsley and blend until pulverized. Add beets, chickpeas, chickpea or brown rice flour, onion, garlic, tahini, lemon juice, cumin, salt, and black pepper; blend until mixture is tacky and sticks together when squeezed between your fingers. Don’t purée the mixture. If mixture is too dry, blend in additional tahini. And if too wet, blend in additional flour. Form into 4 patties, place on parchment-lined baking sheet, and refrigerate for at least 30 minutes.
02
Heat grill to medium and grease grates well. Cook burgers for 3 minutes per side, or until a crispy crust has formed and patties are heated through.
03
To make sauce, whisk together tahini, dill, garlic powder, salt, lemon zest, and 2 Tbsp (30 mL) warm water until you have a slightly thick spreadable consistency. If needed, add more water, 1 Tbsp (15mL) at a time, to thin.
04
Serve burgers topped with tahini sauce.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
