Falafel burgers with creamy sesame sauce dish
FLAVOURS OF THE WORLD

Falafel burgers with creamy sesame sauce

An excellent meatless main dish. A healthy and filling burger that's bound to please vegetarians and meat eaters too. This burger has a lot of flavour, without a lot of calories. Most of the fat in this recipe comes from tahini, a sesame seed paste. Like other nuts and seeds, tahini is a healthy type of fat.

Vegetarian 
Carb Smart

Burgers de falafel avec sauce sésame crémeuse .jpg

 

Developed by Complete Canadian Diabetes Cookbook, Katherine E. Younker, Robert Rose Inc., 2005  

4 servings  
40 minutes (prep: 25 mins / cook: 15 mins)

3 (2008 ratings)
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Time required

40 minutes

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Carbohydrates

36 g/serving

Ingredients 
Falafel burger  
 

  • 2 cups (500 mL) drained canned chickpeas
  • ¼ cup (50 mL) chopped green onions
  • ¼ cup (50 mL) chopped fresh coriander
  • ¼ cup (50 mL) finely chopped carrots
  • ¼ cup (50 mL) bread crumbs
  • 3 tbsp (45 mL) lemon juice
  • 3 tbsp (45 mL) water
  • 2 tbsp (25 mL) tahini (pureed sesame seeds)
  • 2 tsp (10 mL) minced garlic
  • ¼ tsp (1 mL) ground black pepper
  • 2 tsp (10 mL) vegetable oil

Sauce

  • ¼ cup (50 mL) light sour cream
  • 2 tbsp (25 mL) tahini
  • 2 tbsp (25 mL) chopped fresh coriander
  • 2 tbsp (25 mL) water
  • 2 tsp (10 mL) lemon juice
  • ½ tsp (2 mL) minced garlic

 

  • Calories 305
  • Carbs 36 g
  • Sugar 4 g
  • Fibre 6 g

Make ahead

Prepare burgers early in the day and refrigerate until ready to cook. Prepare sauce up to a day ahead.

Directions

  1. Put chickpeas, green onions, coriander, carrots, bread crumbs, lemon juice, water, tahini, garlic and black pepper in food processor; pulse on and off until finely chopped. With wet hands, form 8 round patties.
  2. In small bowl, whisk together sour cream, tahini, coriander, water, lemon juice and garlic.
  3. In a nonstick skillet sprayed with vegetable spray, heat 1 tsp (5 mL) of oil over medium heat. Add 4 patties and cook for 3½ minutes or until golden; turn and cook 3½ minutes longer or until golden and hot inside. Remove from pan.
  4. Heat remaining 1 tsp (5 mL) oil and cook remaining patties. Serve alone with sesame sauce or serve in a pita or bun. (Nutrition information does not include pita or bun)

Per serving (2 patties)

  • Calories 305
  • Protein 12 g
  • Total fat 14 g
    • Saturated fat 3 g
    • Cholesterol 6 mg
  • Carbohydrates 36 g
    • Fibre 6 g
    • Sugars 4 g
    • Added sugars 0 g
  • Sodium 87 mg
  • Potassium 175 mg

© 2019 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.

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Information presented within Cart2Table is not intended to replace the advice of a healthcare professional.

Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.