Falafel double-Cheddar burgers
Our dietitians' favouriteHere’s a vegetarian version of a cheeseburger made with two Canadian Cheddars and full of the wholesome flavour that comes from substituting meat with chickpeas.
- Prep: 20 min
- Cooking: 20 min
- Refrigeration: 1 h
Ingredients
- 3 cloves garlic
- 1 tsp (5 mL) mustard seeds
- 2 tsp (10 mL) coriander seeds
- 2 cans (19 oz – 540 mL) chickpeas no salt added, rinsed and drained
- 2 eggs
- 1/4 cup (60 mL) breadcrumbs
- 1 cup (250 mL) Canadian Medium Cheddar grated
- 1/4 cup (60 mL) cilantro chopped
- 1/4 cup (60 mL) fresh mint chopped
- 1/3 cup (75 mL) hot pepper jelly
- 6 burger buns
- 4 oz (120 g) Canadian Aged Cheddar sliced
- 6 lettuce leaves
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Preparation
Barbecue method:
In a food processor, process garlic and spices until finely chopped.
Add half of the chickpeas and process until smooth. Transfer to a large bowl. Process remaining chickpeas with eggs until smooth and add to bowl.
Add breadcrumbs, grated Cheddar and herbs; mix well. Divide mixture into 6 portions and shape into patties. Refrigerate for at least 1 hour.Preheat grill to medium heat.
Place patties on a buttered sheet of aluminum foil. Place on the grill and cook for 10 minutes.
Meanwhile, heat jelly in a small saucepan over low heat for 3–5 minutes or until melted.
Flip patties and baste with hot pepper jelly. Cook for 5 more minutes.
Heat buns, top with lettuce, patties and sliced Cheddar. Add your favourite condiments and enjoy.
Oven method:
Preheat oven to 400°F (200°C).
Place patties on a parchment-lined baking sheet.
Cook according to the barbecue method instructions.
Tips
Cheese alternatives: Canadian Provolone, Gouda, Monterey Jack.
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Nutritional information
Per serving| Energy: | 571 Calories |
| Protein: | 27 g |
| Carbohydrate: | 72 g |
| Fat: | 20 g |
| Fibre: | 11.2 g |
| Sodium: | 540 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 40 % / 438 mg |
| Folate: | 131 % |
| Selenium: | 66 % |
| Iron: | 45 % |
| Phosphorus: | 44 % |
