Friday, October 16, 2009

Falafel burgers


A healthy burger that's filling too. These are great for anyone who craves a big bite but doesn't want the calories.

These moist, delicious Falafel burgers had a nice, spicy kick and were great with a dollop of houmous. Ideal for a relaxed meal for friends or family.'

Easily doubled
Preparation and cooking times
Preparation time 10 mins
Cook time 6 mins
Vegetarian

Ingredients - Serves 4
400g can chickpeas , rinsed and drained
garlic clove , chopped
handful of flat-leaf parsley or curly parsley
1 tsp ground cumin
1 tsp ground coriander
1⁄2 tsp harissa paste or chilli powder
2 tbsp plain flour
2 tbsp sunflower oil
toasted pitta bread
200g tub tomato salsa , to serve
green salad , to serve
1 small red onion , roughly chopped

Method
1. Pat the chickpeas dry with kitchen paper. Tip into a food processor along with the onion, garlic, parsley, spices, flour and a little salt. Blend until fairly smooth, then shape into four patties with your hands.

2. Heat the oil in a non-stick frying pan, add the burgers, then quickly fry for 3 mins on each side until lightly golden. Serve with toasted pittas, tomato salsa and a green salad.

Nutrition Per serving
161 kcalories, protein 6g, carbohydrate 18g, fat 8 g, saturated fat 1g, fibre 3g, salt 0.36 g

Recipe from Good Food magazine, March 2008.

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