Introduction
Craving a delicious and satisfying meal that’s both healthy and packed with flavor? Look no further than the falafel burger with tahini yogurt sauce and red cabbage slaw! This vegetarian delight is a symphony of textures and tastes, offering a perfect balance of savory, tangy, and crunchy elements. Perfect for a quick lunch, a casual dinner, or even a picnic, this recipe is sure to become a new favorite. This guide will provide you with everything you need to create the ultimate falafel burger experience.
Making the Perfect Falafel Burger
What You’ll Need
Here’s a breakdown of the ingredients required for each component of the falafel burger:
- For the Falafel Patties:
- 1 cup dried chickpeas, soaked overnight
- 1/2 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1/2 teaspoon baking powder
- Salt and pepper to taste
- Olive oil for frying
- For the Tahini Yogurt Sauce:
- 1/2 cup plain Greek yogurt
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- 1-2 tablespoons water (to adjust consistency)
- Salt and pepper to taste
- For the Red Cabbage Slaw:
- 1/4 head red cabbage, thinly shredded
- 1/4 cup shredded carrots
- 2 tablespoons apple cider vinegar
- 1 tablespoon olive oil
- 1 teaspoon honey or maple syrup
- Salt and pepper to taste
- For Assembly:
- Burger buns
- Optional toppings: sliced tomatoes, lettuce, pickles
Step-by-Step Instructions
- Prepare the Falafel: Drain and rinse the soaked chickpeas. In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, baking powder, salt, and pepper. Process until a coarse mixture forms. Do not over-process; you want some texture.
- Shape the Patties: Form the falafel mixture into patties, about 1/2 inch thick.
- Cook the Falafel: Heat olive oil in a skillet over medium heat. Fry the falafel patties for 3-4 minutes per side, until golden brown and crispy. Alternatively, you can bake the patties at 375°F (190°C) for 20-25 minutes, flipping halfway through.
- Make the Tahini Yogurt Sauce: In a small bowl, whisk together Greek yogurt, tahini, lemon juice, minced garlic, salt, and pepper. Add water, 1 tablespoon at a time, until you reach your desired consistency.
- Prepare the Red Cabbage Slaw: In a medium bowl, toss together shredded red cabbage, shredded carrots, apple cider vinegar, olive oil, honey (or maple syrup), salt, and pepper.
- Assemble the Burgers: Toast the burger buns (optional). Spread a generous amount of tahini yogurt sauce on both halves of the bun. Place a falafel patty on the bottom bun, top with red cabbage slaw, and add any additional toppings you desire. Finish with the top bun.
- Serve and Enjoy: Serve immediately and savor the explosion of flavors!
Tips for the Best Falafel Burger
- Don’t Over-Process the Falafel: A slightly coarse texture is key for a flavorful and non-mushy falafel.
- Soak Chickpeas Properly: Soaking the chickpeas overnight is crucial for achieving the right consistency and digestibility.
- Adjust the Sauce to Your Liking: Feel free to add more lemon juice, garlic, or water to the tahini yogurt sauce to suit your taste.
- Get Creative with Toppings: Experiment with different toppings like hummus, pickled onions, or roasted red peppers.
- Make it Vegan: Substitute the Greek yogurt with a plant-based alternative like soy or coconut yogurt.
Health Benefits of Falafel Burger Ingredients
Chickpeas: A Nutritional Powerhouse
Chickpeas are packed with protein, fiber, and essential vitamins and minerals. They are known to support healthy digestion, regulate blood sugar levels, and promote heart health.
Tahini: A Source of Healthy Fats
Tahini, made from sesame seeds, is a good source of healthy monounsaturated and polyunsaturated fats. It also provides calcium, iron, and antioxidants.
Red Cabbage: Antioxidant Rich
Red cabbage is a cruciferous vegetable that’s rich in antioxidants, particularly anthocyanins, which have been linked to various health benefits, including reducing inflammation and protecting against certain diseases.
Conclusion
The falafel burger with tahini yogurt sauce and red cabbage slaw is a delicious and nutritious meal that’s sure to satisfy your cravings. With its combination of textures, flavors, and health benefits, it’s a winning recipe for any occasion. So, gather your ingredients, follow our step-by-step guide, and enjoy the ultimate falafel burger experience! Don’t forget to share your creations and variations with us!
