Easy falafel burgers

• 份量: 4 servings
• 活動時間: 10 minutes
• 總時間: 20 minutes

食材

250g chickpeas from a can

1 medium onion finely chopped

2 garlic cloves crushed

2 tsp ground coriander

2 tsp ground cumin

small pack flat-leaf parsley chopped

2 rounded tbsp plain flour

2 tbsp vegetable oil

100g hummus

4 burger buns cut in half

watercress to serve

步驟

Drain, rinse and dry the chickpeas thoroughly, then tip into the bowl of a food processor. Pulse until lightly broken up into coarse crumbs.

Add the onion, garlic, spices, parsley, flour and some seasoning, and continue to pulse until combined. Using your hands, gently form the mixture into 4 patties about 10cm in diameter and 2cm thick.

In a large pan, heat the oil and fry the falafels on each side for 2-3 mins or until golden (you may need to do this in batches). Lightly griddle the burger buns on the cut side in a griddle pan, or toast under the grill.

Spread one side of each bun with hummus, top with a falafel burger, add a handful of watercress, then pop the remaining bun half on top.

營養

• 卡路里: 476
• 總脂肪: 15 g
• 飽和脂肪: 2 g
• 鈉: 2 mg
• 總碳水化合物: 63 g
• 膳食纖維: 7 g
• 總糖: 5 g
• 蛋白質: 17 g