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RECIPES


Falafel Burgers


According to a recent survey, registered dietitians rate canned foods as important in helping both themselves and their clients prepare nutritious and convenient home cooked meals, like these delicious Falafel Burgers. Featuring nutrient-rich canned garbanzo beans and spinach, this dish will quickly become a fan-favorite in your home.

Servings: 4


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Falafel Burgers

INGREDIENTS

2 tablespoons olive oil, divided
1 small red onion, finely chopped
1 large garlic clove, minced
1 (16 to 19-ounce) can garbanzo beans (chickpeas), drained and rinsed
1 tablespoon lemon juice
1/2 teaspoon salt
1/4 cup dry breadcrumbs
1 (7.75-ounce) can spinach, well drained
Serving Suggestions: Hamburger buns, sliced tomato, sliced red onion, Tzatziki Sauce

PREPARATION

In 12-inch skillet over medium heat, in 1tablespoon hot olive oil, cook red onion and garlic about 5 minutes until tender-crisp. Remove vegetables to bowl of food processor.

To food processor, add one-fourth of garbanzo beans, lemon juice and salt; pulse with spinach mixture until a smooth paste. Add remaining garbanzo beans, breadcrumbs and spinach; pulse until coarsely chopped.

Shape mixture into four 4-inch patties. (If desired, you can refrigerate until ready to cook.) In 12-inch skillet over medium heat, in remaining tablespoon hot olive oil, cook falafel patties until golden and crisp, turning once. Serve with any of the above serving suggestions.





Nutrition Information Per Serving:

Calories: 200
Total fat: 9g
Saturated fat: 1g
Cholesterol: 0mg
Sodium:650 mg
Carbohydrate: 23g
Sugar: 1g
Fiber: 2g
Protein: 7g
Vitamin A: 110%DV*
Vitamin C: 15%DV
Calcium: 10%DV
Iron: 15%DV

*DV=Daily Value