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)

 NULL

Time required

40 minutes

 NULL

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.

Explore more recipes

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.