Falafel patties with creamy sesame sauce
Prep Time:
20 minutes
Cook Time:
15 minutes
Serving Size:
1 patty (90 g)
Dinner
An excellent meatless main. A flavourful and filling meatless main that’s bound to please vegetarians and meat-eaters alike. Can be enjoyed as an entrée on top of salad or with a veggie side dish or used as a meatless burger patty if desired.
Ingredients
Falafel burger
- 2 cans (540 mL each) no-salt added chickpeas, drained, rinsed
- 1/4 cup (60 mL) chopped green onions
- 1/4 cup (60 mL) chopped fresh cilantro or Italian parsley
- 1/4 cup (60 mL) grated carrots
- 1/3 cup (75 mL) dry unseasoned breadcrumbs
- 2 tbsp (30 mL) lemon juice
- 2 tbsp (30 mL) water
- 1/4 cup (60 mL) tahini (pureed sesame seeds)
- 2 tsp (10 mL) minced garlic
- 1/4 tsp (1 mL) ground black pepper
- 2 tsp (10 mL) canola or vegetable oil
Sauce
- 1/4 cup (60 mL) light sour cream
- 2 tbsp (30 mL) tahini
- 2 tbsp (30 mL) chopped fresh cilantro or Italian parsley
- 2 tbsp (30 mL) water
- 2 tsp (10 mL) lemon juice
- 1/2 tsp (2.5 mL) minced garlic
Instructions
- In large bowl, mash chickpeas with potato masher. Add green onions, cilantro, carrots, breadcrumbs, lemon juice, water, tahini, garlic and black pepper. Blend together until all ingredients are well incorporated.
- Divide into 8 equal patties. With wet hands, form into 3-inch (8 cm), 3/4 inch (2 cm) thick patties.
- In small bowl, whisk together sour cream, tahini, cilantro, water, lemon juice and water.
- Heat large non-stick skillet over medium heat. Add 1 tsp (5 mL) oil and 4 patties and cook 3 to 4 minutes per side until golden brown. Heat remaining 1 tsp (5 mL) oil and cook remaining patties. Serve with sesame sauce and vegetable side or serve in a pita or bun (Nutrition information does not include pita or bun).
Tips
You can make the patties ahead cover and refrigerate until ready to cook.
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 220 | |||
| Fat 9 g | 12 % | ||
| Saturated 1.5 g + Trans Fat 0 g | 12 % | ||
| Cholesterol 3 mg | |||
| Sodium 70 mg | 3 % | ||
| Carbohydrate 27 g | |||
| Fibre 5 g | 18 % | ||
| Sugars 1.5 g | |||
| Protein 9 g | |||
