Falafel Burgers

TOTAL TIME 20 mins 4 Servings

Tzatziki

1 small cucumber, cut lengthwise

½ cup (125 mL) low-fat plain Greek yogurt

1 tbsp (15 mL) olive oil

1 tbsp (15 mL) lemon juice

1 garlic clove, pressed

½–1 tsp (2–5 mL) dried dill

¼ tsp (1 mL) salt

Attachment

6-cup (1.5-L) Food Processor

Falafel Patties

1 small zucchini (about 4 oz./125 g)

½ small onion, chunked

2 garlic cloves, peeled

½ cup (125 mL) parsley leaves, loosely packed

½ cup (125 mL) cilantro leaves, loosely packed

1 tsp (5 mL) ground coriander

½ tsp (2 mL) ground cumin

½ tsp (2 mL) salt

1 can (15 oz./ 425 g) chickpeas, drained and rinsed

¼ cup (60 mL) all-purpose flour (see cook ’s tip)

½ tsp (2 mL) baking powder

2 tbsp (30 mL) vegetable oil

Accessories

Coarse grating blade, multiuse blade

To Serve

4 sandwich thins or buns

4 slices tomato

2 cups (500 mL) arugula

Directions

1. For the tzatziki, coarsely grate the cucumber; remove and drain any liquid. Combine in a small bowl with the remaining tzatziki ingredients; cover and refrigerate.

2. For the patties, coarsely grate the zucchini. Place the zucchini on a paper towel; squeeze to remove any moisture.

3. Add the multiuse blade, then the onion, garlic, parsley, cilantro, coriander, cumin, and salt to the food processor bowl. Blend on low until finely chopped, 10–15 seconds. Pulse in the chickpeas, stopping to scrape the sides if needed, until coarsely chopped.

4. Remove the blade and mix in the zucchini, flour, and baking powder until combined.

5. Heat the oil in a medium skillet over medium heat for 2–3 minutes. Form the falafel mixture into four patties and cook until crisp, about 3 minutes per side. Serve on buns topped with tomato, arugula, and tzatziki.

Cook’s Tips

To make this recipe gluten-free, replace the all-purpose flour with gluten-free flour.

If you refrigerate the patties before cooking, they’ll be firmer and hold together better.

U.S. nutrients per serving: Calories 420, Total Fat 16 g, Saturated Fat 2.5 g, Cholesterol 5 mg, Sodium 840 mg, Carbohydrate 54 g, Fiber 8 g, Sugars 10 g (includes 3 g added sugar), Protein 18 g