Mediterranean Falafel Pita Burgers

Hey there, food lovers! Today, I’m super excited to share one of my all-time favorite recipes with you: Mediterranean Falafel Pita Burgers! These tasty burgers are packed with chickpeas, fresh herbs, and spices, then baked to crispy perfection. They’re not just delicious but also super easy to make. Perfect for a quick weeknight dinner or a fun weekend meal with friends. Let’s dive in and make some magic happen in the kitchen!

Try this recipe: Crispy Baked Falafel with Lemony Tahini Sauce

NOTE: Glycemic Index: Low (48) Glycemic Load: Moderate (16)

What you’ll need

Serves 4

• 1 14 oz can chickpeas, rinsed and drained
• 2 scallions, diced
• 1/2 cup fresh parsley, finely chopped
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 2-3 tbsp flour
• 3 tbsp vegetable oil
• Warm pita bread, for serving
• Hummus, (store bought or homemade) for serving
• Fresh vegetables and pickles, for serving

Let’s talk about the star ingredients that make these Mediterranean Falafel Pita Burgers so amazing. First up, chickpeas! These little powerhouses are packed with protein and fiber, making our burgers both hearty and healthy. Then we’ve got scallions and fresh parsley, adding a burst of fresh flavor and a lovely green color. For that perfect Mediterranean taste, we mix in smoked paprika and ground cumin – trust me, these spices take the flavor to the next level. A bit of flour helps bind everything together, while vegetable oil ensures our patties bake up crispy and golden. And of course, we can’t forget the warm pita bread, creamy hummus, and fresh veggies that make these burgers truly irresistible. Each ingredient plays a crucial role in creating a meal that’s not just nutritious but incredibly satisfying!

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What you’ll need to do

Prep time: 10 mins Cook time: 20 mins

Preheat and Prep: First things first, preheat your oven to 400°F. Line a baking pan with some parchment paper to make cleanup a breeze.

Mash It Up: Grab a large mixing bowl and toss in the drained chickpeas. Use a potato masher to smash them up, but leave some bigger chunks for that perfect texture.

Mix It In: Add in the diced scallions, chopped parsley, smoked paprika, cumin, flour, and vegetable oil. Mix everything together until it’s well combined. Don’t forget to season with a bit of salt and pepper to taste.

Shape and Bake: Form the mixture into 4 burger patties and place them on your prepared baking pan. Pop them in the oven and bake until they’re golden-brown and crispy on both sides, about 20-25 minutes. Flip them halfway through so they cook evenly.

Serve and Enjoy: Now for the fun part! Serve your delicious falafel patties in warm pita bread with a generous spread of hummus and your favorite fresh veggies and pickles. Enjoy every bite!

Some possible substitution and improvisation ideas

Here are some possible substitutions and improvisations to customize your Mediterranean Falafel Pita Burgers:

Substitutions:

1. Chickpeas: If you’re out of chickpeas or looking for a twist, try using white beans or lentils as a substitute. They’ll give a slightly different texture but still taste delicious.
2. Scallions: No scallions? No problem! You can use finely chopped red onions, shallots, or even leeks for a similar flavor.
3. Parsley: If you don’t have fresh parsley, cilantro makes a great alternative. It adds a fresh, vibrant taste to the falafel patties.
4. Smoked Paprika: Regular paprika or even a dash of cayenne pepper can be used instead of smoked paprika. Just be careful with cayenne – a little goes a long way!
5. Flour: For a gluten-free option, use chickpea flour or oat flour instead of regular flour. They work well as binders and add a nice flavor.
6. Vegetable Oil: Olive oil or avocado oil can be used in place of vegetable oil for a healthier option with a different flavor profile.

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Improvisations:

1. Herbs: Add some fresh mint or dill to the mix for a unique twist on the traditional falafel flavor. They’ll add an extra layer of freshness.
2. Spices: Experiment with adding other spices like coriander, turmeric, or garlic powder to the mix. These can enhance the overall flavor and give your falafel a unique touch.
3. Add-ins: Mix in some finely chopped spinach or grated carrots for added nutrition and color. These veggies blend well and boost the health factor of your patties.
4. Serving Options: Instead of pita bread, try serving your falafel patties in a wrap, on a salad, or even as sliders on mini buns. Get creative with how you present them!
5. Toppings: While hummus is a classic, you can also try tzatziki sauce, tahini, or a spicy harissa sauce for different flavor profiles. Adding pickled onions or olives can also give an extra zing to your burgers.

These substitutions and improvisations ensure that your Mediterranean Falafel Pita Burgers can be tailored to suit your pantry and taste preferences. Happy experimenting!

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Some useful tips for the recipe

Absolutely! Here are some useful tips to ensure your Mediterranean Falafel Pita Burgers turn out perfect:

Useful Tips:

1. Drain Chickpeas Well: Make sure to drain and rinse the chickpeas thoroughly. Excess moisture can make the falafel mixture too wet and difficult to form into patties.
2. Texture Matters: When mashing the chickpeas, leave some larger chunks for texture. This gives the falafel patties a nice bite and prevents them from becoming too mushy.
3. Chill the Mixture: If you have time, let the falafel mixture chill in the fridge for 30 minutes before forming the patties. This helps the mixture firm up and makes it easier to shape.
4. Don’t Overmix: When combining the ingredients, mix just until everything is incorporated. Overmixing can result in a dense texture.
5. Adjust Consistency: If the mixture is too wet, add a little more flour until it holds together. If it’s too dry, a small splash of water or a bit more oil can help.
6. Uniform Patties: Try to make the patties as uniform in size as possible. This ensures they cook evenly and are all done at the same time.
7. Flip Carefully: When flipping the patties halfway through baking, use a spatula to gently lift and turn them. This helps maintain their shape and prevents crumbling.
8. Baking Alternative: If you prefer a different cooking method, you can also pan-fry the patties in a little oil over medium heat until golden brown on both sides. This adds a delicious crispiness.
9. Serving Fresh: Warm your pita bread before serving. This makes them soft and pliable, perfect for holding the falafel patties and toppings.
10. Storage Tips: Leftover falafel patties can be stored in the fridge for up to 3 days. Reheat them in the oven or a skillet to maintain their crispiness. They also freeze well for up to a month; just thaw and reheat when ready to enjoy.
11. Customize Toppings: Feel free to get creative with your toppings. Fresh veggies like tomatoes, cucumbers, and lettuce add crunch, while pickles, olives, and feta cheese bring extra flavor.

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By following these tips, you’ll ensure that your Mediterranean Falafel Pita Burgers are delicious, easy to prepare, and a hit with everyone!

Some serving suggestions

Here are some serving suggestions to make your Mediterranean Falafel Pita Burgers even more enjoyable:

Classic Pita Pocket: Serve your falafel patties in warm pita bread with a generous spread of hummus, sliced cucumbers, tomatoes, red onion, and a handful of fresh greens. Add some pickles for an extra tangy kick.

Falafel Wrap: Roll your falafel patties in a large tortilla or flatbread with lettuce, tomatoes, shredded carrots, and a drizzle of tzatziki or tahini sauce. Perfect for a meal on the go!

Falafel Salad: Create a hearty salad by placing falafel patties on a bed of mixed greens, cherry tomatoes, cucumbers, red onion, and bell peppers. Top with crumbled feta cheese and a lemon-tahini dressing.

Falafel Platter: Arrange the falafel patties on a platter with sides of hummus, baba ghanoush, tabbouleh, and a variety of fresh veggies. Add some pita chips or bread for dipping. This makes a great party platter!

Falafel Sliders: Serve mini falafel patties on small buns with lettuce, tomato, and a dollop of yogurt sauce or harissa. These make great appetizers or snacks.

Stuffed Peppers: Hollow out bell peppers and fill them with crumbled falafel, couscous or quinoa, and your favorite vegetables. Bake until the peppers are tender for a nutritious and filling meal.

Falafel Bowl: Create a colorful bowl with a base of grains like quinoa or couscous, topped with falafel patties, roasted vegetables, and a dollop of hummus or tzatziki. Garnish with fresh herbs and a squeeze of lemon juice.

Falafel Tacos: Use small tortillas to make falafel tacos, topped with shredded lettuce, diced tomatoes, avocado slices, and a sprinkle of fresh cilantro. Add a drizzle of lime crema for a zesty finish.

Mediterranean Burger: Serve the falafel patties on a whole wheat bun with lettuce, tomato, cucumber slices, and a dollop of garlic sauce or baba ghanoush. A great twist on the traditional burger!

Falafel Pizza: Use pita bread as a base, spread with hummus, and top with crumbled falafel, cherry tomatoes, olives, red onion, and a sprinkle of feta cheese. Bake until everything is heated through and enjoy a Mediterranean-inspired pizza.

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These serving suggestions will add variety and excitement to your Mediterranean Falafel Pita Burgers, making them perfect for any occasion!

Some storage suggestions

Sure! Here are some storage suggestions to help you keep your Mediterranean Falafel Pita Burgers fresh and delicious:

Storage Suggestions:

Refrigeration:

• Cooked Falafel Patties: Store any leftover cooked falafel patties in an airtight container in the refrigerator. They will stay fresh for up to 3-4 days. To reheat, place them in a preheated oven at 350°F for about 10 minutes or until warmed through. You can also reheat them in a skillet over medium heat for a few minutes on each side.
• Uncooked Falafel Mixture: If you want to prepare the mixture in advance, you can store the uncooked falafel mixture in an airtight container in the refrigerator for up to 2 days. When ready to cook, form the mixture into patties and bake as directed.

Freezing:

• Cooked Falafel Patties: Allow the cooked falafel patties to cool completely. Place them in a single layer on a baking sheet and freeze until solid, about 1-2 hours. Once frozen, transfer the patties to a freezer-safe bag or container, separating layers with parchment paper to prevent sticking. They can be frozen for up to 3 months. To reheat, bake them in a preheated oven at 350°F for 15-20 minutes or until heated through.
• Uncooked Falafel Mixture: Form the falafel mixture into patties and place them on a baking sheet lined with parchment paper. Freeze until solid, about 1-2 hours. Transfer the frozen patties to a freezer-safe bag or container, separating layers with parchment paper. They can be frozen for up to 3 months. When ready to cook, bake from frozen, adding a few extra minutes to the cooking time.

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Pita Bread:

• Store pita bread in a plastic bag at room temperature for up to 2 days. For longer storage, keep pita bread in the refrigerator for up to a week or in the freezer for up to 3 months. To reheat, wrap the pita in foil and warm it in a preheated oven at 350°F for 5-10 minutes or until soft.

Hummus and Toppings:

• Hummus: Store homemade or store-bought hummus in an airtight container in the refrigerator for up to a week. Stir well before using.
• Fresh Vegetables: Keep any leftover chopped vegetables in separate airtight containers in the refrigerator for up to 3-4 days. For the best freshness, slice and chop vegetables as needed.

By following these storage tips, you can ensure that your Mediterranean Falafel Pita Burgers and all their components stay fresh and ready to enjoy whenever you want!

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And there you have it, folks! Mediterranean Falafel Pita Burgers that are crispy, flavorful, and downright delicious. I hope you enjoy making and eating these as much as I do. Don’t forget to load them up with hummus and your favorite fresh veggies. Trust me, they’re a game-changer! Thanks for joining me on this tasty adventure. Happy cooking, and even happier eating!

Mediterranean Falafel Pita Burgers

🌟🥙 Looking for a quick and delicious dinner idea? Check out my Mediterranean Falafel Pita Burgers! These burgers are made with chickpeas, scallions, and spices, then baked until golden. Pop them in a pita with hummus and fresh toppings for a mouthwatering meal. So good!

Cooking Method: Baked Cuisine: Mediterranean Courses: Dinner, Lunch, Snack Recipe Keys: Vegan

Print Recipe

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Prep Time 10 mins Cook Time 20 mins Total Time 30 mins Difficulty: Intermediate Cooking Temp: 400  F Servings: 4 Estimated Cost: $ 15 Calories: 225

Ingredients

Servings

• 14 oz 1 can chickpeas, rinsed and drained
• 2 scallions, diced
• ¹⁄₂ cup fresh parsley, finely chopped
• 1 tsp smoked paprika
• ¹⁄₂ tsp ground cumin
• 3 tbsp flour
• 3 tbsp vegetable oil
• warm pita bread, for serving
• hummus for serving (store bought or homemade)
• fresh vegetables and pickles, for serving

Instructions

1. Step 1:

   Preheat the oven to 400°F.  Line a baking pan with parchment paper.

2. Step 2:

   In a large mixing bowl, add the drained chickpeas. Using a potato masher, mash, leaving some larger chickpeas chunks for texture.

3. Step 3:

   Add the scallions, parsley, paprika, cumin, flour, and vegetable oil.

4. Step 4:

   Mix to combine and season to taste with salt and pepper.

5. Step 5:

   Form into 4 burger patties and transfer onto the prepared baking pan.

6. Step 6:

   Place in the oven to bake until golden-brown and crispy on both sides, approximately 20-25 minutes, flipping once halfway through the cooking time.

7. Step 7:

   Serve in a warm pita with hummus and toppings of choice. Enjoy!

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 225kcal

% Daily Value *

Total Fat 12g19%

Sodium 200mg9%

Total Carbohydrate 23g8%

Dietary Fiber 5.26g22%

Sugars 4g

Protein 6g12%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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