Looking for a flavorful and diabetes-friendly meal? Try our falafel burgers! Made with nutrient-rich chickpeas and seasoned with garlic and tomatoes, these burgers are a perfect choice for managing blood sugar levels while enjoying a hearty and satisfying dish. Packed with plant-based protein and essential nutrients, our falafel burgers are both delicious and supportive of your diabetes-friendly diet.
This healthy burger is vegetarian and vegan while also being super filling. As it is very easy and quick to make it’s perfect for lunch or dinner with friends or family.
Prep time: 10 mins
Cook time: 10 mins
Serves: 8
Difficulty: Easy
Nutritional Information (per serving)
- Kcal: 161
- Fat: 8g
- Saturated fat: 1g
- Carbs: 18g
- Sugar: 1g
- Fibre: 3g
- Protein: 6g
- Salt: 0.4g
Ingredients
- 800g can chickpeas, rinsed and drained
- 2 small red onions, diced
- 2 garlic cloves, crushed
- Handful of parsley
- 2tsp ground cumin
- 2tsp ground coriander
- 1tsp harissa paste or chilli powder
- 4 tbsp plain flower
- 4 tbsp olive oil
To Serve
- Toasted pita bread (8 pieces or to preference)
- 400g tomato salsa
- Green salad
Method
- First drain the chickpeas and pat dry with paper towels. Pour into a food processor or blender with the garlic, parsley, cumin, coriander, harissa paste, flour and a little salt.
- Blend for a few minutes until the mixture is quite smooth. Then shape into eight even patties with your hands.
- Heat the olive oil in a frying pan (non-stick) and fry the patties for 3 minutes on each side, or until golden.
- Serve with toasted pita bread, salsa and salad.
What nutritional benefits are in the ingredients:
-
Chickpeas:
- High in Fiber: Helps regulate blood sugar levels and promotes feelings of fullness.
- Low Glycemic Index: Slows down the absorption of sugars, minimizing blood sugar spikes.
- Rich in Protein: Supports muscle health and aids in maintaining energy levels.
-
Tomatoes:
- Rich in Lycopene: Offers antioxidant properties that can improve heart health and reduce inflammation.
- Low in Carbs: Helps manage blood sugar levels effectively.
- Hydrating: Contains high water content to support overall hydration.
-
Garlic:
- Blood Sugar Regulation: May enhance insulin sensitivity and improve blood sugar control.
- Antioxidant Properties: Helps combat oxidative stress and inflammation.
- Flavor Enhancement: Adds robust flavor without extra calories or sodium.
Enjoy these falafel burgers as part of your diabetes-friendly meal plan for a nutritious and flavorful option that supports your health goals!
Check out some other recipes for burgers:
- Healthy Turkey Burger
- Home Made Burgers
- Herb-Crusted Chicken Burger
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