Golden Chickpea Stack

Crispy Homemade Falafel Burgers: The Ultimate Vegan Veggie Delight

Craving a satisfying, flavorful, and wholesome plant-based meal? Look no further than these incredible falafel burgers! This recipe transforms classic crispy falafel patties into a convenient burger form, piled high with fresh toppings and savory sauces. They are surprisingly easy to make, packed with aromatic herbs and spices, and perfect for a quick weeknight dinner or efficient meal prep.

Delicious vegan falafel burger on a sesame seed bun, perfectly assembled and ready to be enjoyed.

For many embracing a plant-based diet, veggie burgers often become a reliable meal option, readily available at most restaurants. However, after a while, these standard offerings can become quite monotonous. That’s why diving into homemade vegan burgers, like this vibrant falafel burger recipe, is a game-changer! Drawing inspiration from the traditional Crispy Homemade Falafel, this recipe reimagines the beloved Middle Eastern street food as a hearty, satisfying burger that bursts with flavor and texture. It’s an exciting departure from the ordinary, offering a fresh perspective on what a truly delicious vegan burger can be.

Why These Falafel Burgers Are a Must-Try

I simply cannot get enough of these homemade falafel burgers, and I bet you’ll feel the same! Here’s why this recipe has become a staple in my kitchen and why it’s destined to be a new favorite in yours too:

  • Unforgettable, Bold Flavor: What makes falafel so utterly irresistible is its unique fusion of fresh herbs, fragrant spices, and earthy chickpeas. This combination creates a complex and deeply satisfying flavor profile that sets it apart from typical veggie burgers. When you pair these aromatic patties with dynamic toppings like bright, tangy Pickled Red Onions and creamy Tzatziki or a rich Tahini sauce, you create a culinary experience that’s truly delicious and exciting. The blend of cumin, coriander, and fresh parsley with a hint of cayenne is simply irresistible.
  • Remarkably Easy to Make: Don’t let the gourmet taste fool you – these falafel burgers are surprisingly simple to whip up. The entire burger mixture comes together swiftly in a food processor, eliminating the need for any pre-cooking of ingredients, which saves precious time. Plus, you have the flexibility to either pan-fry for an extra crispy crust or bake for a lighter option, choosing whichever method best suits your schedule and preference. From mixing to serving, the process is streamlined and stress-free.
  • Excellent for Meal Prepping: If you’re a fan of efficient meal planning, these falafel burgers are your new best friend. Prepare a generous batch of patties on the weekend, and you’ll have convenient, healthy, and delicious lunches or dinners ready to go throughout the busy week. They store beautifully in the fridge or freezer, making healthy eating effortless and preventing last-minute cooking rushes.
  • Wholesome & Nourishing: Made primarily from nutrient-dense chickpeas and fresh vegetables, these burgers are naturally high in plant-based protein and dietary fiber, keeping you feeling full and satisfied for longer. They’re a fantastic way to enjoy a hearty meal while fueling your body with wholesome, unrefined ingredients.
  • Customizable to Your Liking: While the traditional toppings are fantastic, these falafel burgers are a versatile canvas for your culinary creativity. Experiment with different sauces, plant-based cheeses, or an array of fresh veggies to make each burger uniquely yours, catering to various tastes and dietary preferences.
Overhead view of fresh ingredients laid out for making falafel burger patties, including chickpeas, herbs, and spices.

Essential Ingredients for Your Vegan Falafel Burgers

Crafting the perfect falafel burger begins with understanding the role each ingredient plays. Here’s a closer look at what you’ll need for these flavorful patties and how to assemble them into magnificent burgers. For precise quantities and detailed instructions, remember to scroll down to the full recipe card at the end of this post.

For the Falafel Patties:

  • Canned Chickpeas: To ensure maximum convenience and speed, we opt for canned chickpeas. They eliminate the need for soaking and cooking dried chickpeas, getting you to burger bliss much faster. Make sure to drain and rinse them thoroughly before use to remove excess sodium and improve texture.
  • Onion: Finely minced onion provides a foundational layer of aromatic flavor and contributes essential moisture, keeping the patties tender on the inside. It’s key for a rich base.
  • Carrot: While not a strictly traditional falafel ingredient, a touch of finely chopped carrot is my secret weapon. It subtly sweetens the patties, adds a vibrant pop of color, and helps to bulk up the mixture for a more substantial and satisfying burger. Don’t worry, it won’t overpower the classic falafel taste!
  • Garlic: A quintessential falafel ingredient, fresh minced garlic delivers that pungent, irresistible aroma and depth of flavor that defines Middle Eastern cuisine.
  • Fresh Parsley and Cilantro: These fresh herbs are crucial for authentic falafel flavor and its characteristic vibrant green hue. Don’t skimp on them – they truly make the patties sing with their bright, earthy notes! They are fundamental to falafel’s identity.
  • Classic Seasonings: Ground cumin and coriander are the heart and soul of falafel spices, providing warmth and an earthy aroma that is instantly recognizable. A pinch of cayenne pepper is optional but highly recommended if you enjoy a subtle, gentle kick of heat. Of course, salt and freshly ground black pepper are added to taste, enhancing all the other flavors.
  • All-purpose Flour: This acts as a reliable binder, helping the falafel mixture hold its shape during the cooking process. For those seeking gluten-free options, chickpea flour (which also naturally enhances the falafel flavor and binds well) or a good quality 1:1 gluten-free all-purpose flour blend can be used interchangeably.
  • Baking Powder: A small amount of baking powder is a clever addition, as it’s key to achieving a lighter, slightly airy texture in your falafel patties, preventing them from being too dense or heavy.
  • Olive Oil: Essential for pan-frying, olive oil helps create that coveted crispy, golden-brown exterior. You’ll need enough to coat the pan generously, ensuring even browning and a satisfying crunch.

For Assembly:

  • Vegan Burger Buns: The foundation of any great burger! I highly recommend making your own soft and fluffy Vegan Burger Buns for an unparalleled experience, but any quality store-bought vegan buns work perfectly too. Toasting them lightly adds another layer of texture.
  • Fresh Lettuce: Crisp lettuce leaves provide a refreshing crunch and a cool contrast to the warm falafel. Feel free to use any variety you enjoy, such as romaine, butter lettuce, or even fresh spinach for an extra boost of greens.
  • Ripe Tomato Slices: Juicy, ripe tomato slices add a burst of freshness, natural sweetness, and a vibrant color, complementing the savory falafel beautifully.
  • Tangy Pickled Red Onion: These are a non-negotiable for me and truly elevate the burger! Pickled red onions offer a vibrant color, a delightful crunch, and a crucial tangy, slightly acidic counterpoint to the rich and earthy falafel.
  • Creamy Vegan Tahini Sauce or Hummus: A generous spread of creamy tahini sauce or homemade hummus is the perfect finishing touch. It adds essential moisture, richness, and an authentic Mediterranean flavor that ties all the elements of the burger together. You can use your favorite store-bought brand or try my Perfect Homemade Hummus or Roasted Cauliflower Hummus for an extra homemade touch.
  • Optional Toppings for Extra Flair: Consider adding thinly sliced cucumber, a sprinkle of vegan feta cheese, a dash of spicy sriracha or harissa, or even some fresh mint leaves for an added layer of flavor and texture.

How to Make Delicious Falafel Burgers at Home

Creating these sensational falafel burgers in your own kitchen is a straightforward process that yields incredibly satisfying results. Follow this simple, visual guide to achieve perfectly crispy and flavorful patties every time, ensuring a fantastic meal from start to finish.

Overhead view of falafel burger patties after being perfectly shaped and ready for cooking.
Shape the patties.
Overhead view of falafel burger patties sizzling and cooking to a golden crisp in a non-stick skillet.
Cook the burgers.
  1. Prepare the Falafel Mixture: In the bowl of a food processor fitted with a sharp blade attachment, combine the roughly chopped onion, carrot, minced garlic, fresh parsley, and cilantro. Pulse the ingredients several times until they are very finely minced. It’s important to achieve a fine chop, but be sure to stop occasionally and scrape down the sides of the bowl with a spatula to ensure everything is evenly processed. This prevents larger chunks and ensures uniform flavor.
  2. Incorporate Chickpeas & Seasonings: Now, add the drained and rinsed chickpeas, ground cumin, ground coriander, cayenne pepper (if using), salt, black pepper, all-purpose flour (or your chosen gluten-free alternative), and baking powder to the finely minced vegetables in the food processor. Pulse again until the mixture is well combined but still retains a slightly chunky texture. It’s crucial not to over-process; you want a textured patty, not a smooth paste, for that authentic falafel mouthfeel. Over-processing can lead to dense, gummy patties.
  3. Chill for Firmness: Transfer the falafel mixture to a medium bowl, cover it tightly with plastic wrap, and refrigerate for at least 30 minutes. This chilling period is vital as it allows the flavors to meld and, more importantly, helps the mixture firm up. This makes the patties significantly easier to form and prevents them from falling apart or becoming too soft during cooking. For best results, you can even chill for an hour or more.
  4. Form the Patties: Once chilled, remove the mixture from the fridge. Divide it into four equal portions. Gently shape each portion into a burger-sized patty, aiming for about ½-inch thickness. You can use your hands, pressing firmly to compact them, or for perfectly uniform patties, a large round cookie cutter or biscuit cutter (lightly greased) can be helpful to achieve consistent size and shape.
  5. Cook the Patties to Perfection: Choose your preferred cooking method for achieving that golden exterior:
    • Pan-Frying (for maximum crispiness): Heat 2-3 tablespoons of olive oil in a large non-stick skillet over medium heat. Once the oil is shimmering and hot, carefully place the falafel patties in the pan, ensuring not to overcrowd it (cook in batches if necessary to maintain pan temperature). Cook for 3-4 minutes per side, until they are beautifully golden brown and boast a wonderfully crispy exterior. The key is enough oil to get that deep fry texture.
    • Baking (for a lighter option): Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray or brush both sides of the falafel patties with olive oil. This helps with browning and prevents sticking. Bake for approximately 20 minutes, flipping halfway through, until they are golden and firm. Baking offers a healthier, less oily alternative while still providing a pleasant texture.
  6. Set Aside: Once cooked, carefully remove the falafel patties from the pan or oven and set them aside on a wire rack to cool slightly while you prepare the buns and other fresh toppings. This also allows any excess oil to drain.
Bottom burger bun generously slathered with creamy tahini sauce, ready for toppings.
Add the tahini or hummus.
Falafel burger patty topped with vibrant pickled red onions, lettuce, and tomato slices.
Layer on the toppings.
Top-down view of a perfectly assembled vegan falafel burger, complete with all its fresh toppings and a toasted bun.
Add top bun and serve.
  • Assemble Your Masterpiece: Lightly toast your vegan burger buns for added texture and warmth. On the bottom half of each bun, generously spread your chosen vegan tahini sauce or hummus – don’t be shy! Next, layer with crisp lettuce, a freshly cooked falafel patty, juicy tomato slices, and vibrant pickled red onion. Spread a little more tahini or hummus on the other half (the top bun), and then gently place it over your stacked burger. Serve immediately and savor every delicious bite!

Tips for Perfection and Delicious Variations

Achieving the ideal falafel burger is all about a few key techniques and allowing room for creative variations. Here’s how to elevate your homemade falafel game and make it truly your own:

  • Don’t Skimp on the Oil (for Pan-Frying): If you’re aiming for that deeply satisfying, super crispy exterior, it’s crucial to fry your falafel patties in a generous amount of olive oil. Attempting to use too little oil will result in less browning and a softer crust, though the burgers will still taste good. Think about shallow frying rather than just a thin film of oil to achieve that authentic falafel crispness.
  • Avoid Over-Processing the Mixture: The secret to a falafel’s wonderful texture lies in its slight coarseness. Pulse the ingredients in the food processor just until they are finely minced and well combined, but stop before it turns into a smooth puree. You want to see some small chunks of chickpeas and herbs, which contribute to that authentic falafel mouthfeel and prevent a gummy texture.
  • Utilize a Cookie Cutter for Uniform Patties: For aesthetically pleasing and consistently sized falafel patties, a large round cookie cutter or biscuit cutter can be your best friend. Simply press the mixture firmly inside the greased cutter, then carefully remove it. This ensures even cooking and a professional presentation, especially if you’re serving guests.
  • Spice It Up!: If you love a bit of heat, consider adding a finely minced jalapeño or a pinch more cayenne pepper to your falafel mixture. For a smoky depth, a dash of smoked paprika can also be a delightful addition. A spoonful of harissa paste either mixed into the patties or spread thinly on the bun can also add a fiery kick and complex flavor.
  • Herb Harmony: While parsley and cilantro are traditional and highly recommended, don’t hesitate to experiment with other fresh herbs. A touch of fresh mint or dill can add a refreshing, bright note to the falafel mixture, offering a slightly different aromatic profile.
  • Go Gluten-Free with Ease: As mentioned, chickpea flour is an excellent gluten-free alternative that not only binds well but also naturally enhances the authentic falafel flavor. Ensure your burger buns are also certified gluten-free if catering to strict dietary needs. This recipe is easily adaptable for various preferences.
  • Add Some Zest: A squeeze of fresh lemon juice directly into the falafel mixture before chilling can brighten all the flavors, cutting through the richness and adding a lovely tang.
  • Extra Crunch and Nutty Flavor: For added texture and a subtle nutty flavor, consider mixing in a tablespoon or two of toasted sesame seeds directly into the falafel mixture before shaping. This also echoes the traditional sesame coating often found on falafel.
  • Shape into Balls for Traditional Serving: If you prefer traditional falafel, simply shape the mixture into smaller balls instead of patties and deep-fry or bake them. Serve them in pita bread with similar toppings.

Mastering Meal Prep with Falafel Burgers

Falafel burgers are incredibly versatile for meal prepping, allowing you to enjoy delicious, homemade meals even on the busiest days. Preparing components in advance means less stress and more enjoyment. Here are a few strategic ways to get ahead:

  • Prepare the Mixture Ahead: You can make the falafel patty mixture up to two days in advance. Simply prepare it as instructed in the recipe, transfer it to an airtight container, and store it in the refrigerator. When you’re ready to eat, just form the patties and cook them fresh. This minimizes cooking time on busy weeknights, making dinner a breeze.
  • Form Patties for Quick Cooking: For even quicker meals, you can form the patties after chilling the mixture, then arrange them on a plate lined with parchment paper. Cover them tightly with plastic wrap and refrigerate for up to 2 days. This means they’re ready to hit the pan or oven directly when you are, cutting down on active prep time.
  • Cook and Reheat Patties: Cooked falafel patties can also be prepared in advance. Let them cool completely after cooking, then store them in an airtight container in the fridge for up to 3 days. They can be reheated gently in a skillet or oven, retaining much of their flavor and a decent texture. This is perfect for grab-and-go lunches.
  • Pre-chop Your Toppings: Maximise efficiency by prepping all your fresh toppings in advance. Dice your tomatoes, slice your lettuce or other greens, and ensure your pickled red onions are ready. Having all your fresh ingredients prepped and stored in separate airtight containers will make assembly a breeze, turning a complex meal into a simple act of stacking.
  • Prepare Your Sauces: If you’re making homemade tahini sauce or hummus, whip up a batch beforehand. Most homemade sauces and spreads last for several days in an airtight container in the fridge, ready to spread on your burgers without any last-minute fuss.
Two perfectly assembled vegan falafel burgers on sesame seed buns, garnished and ready to serve.

Serving Suggestions for Your Falafel Burgers

While these falafel burgers are utterly satisfying on their own, pairing them with the right sides can transform your meal into a truly memorable experience. Here are some fantastic suggestions to complete your feast, adding both flavor and Mediterranean flair:

  • Crispy Potato Wedges with a Mediterranean Twist: My personal favorite! A side of perfectly golden Air Fryer Potato Wedges is a classic burger companion. To give them a delightful Mediterranean flair, after cooking, sprinkle them with a generous squeeze of fresh lemon juice, a pinch of dried oregano, and a crumble of savory Vegan Feta Cheese. This combination is absolutely divine.
  • Fresh and Vibrant Salads: For a lighter, refreshing accompaniment, a crisp salad is always a great choice. The famous Jennifer Aniston Salad (or a similar hearty grain and vegetable salad) would be an excellent, nutritious side, offering a delightful mix of textures and flavors. Alternatively, a traditional Middle Eastern Tabbouleh, with its fresh parsley, mint, tomatoes, and bulgur, perfectly complements the falafel’s aromatic profile.
  • Simple Green Salad with Lemon-Tahini Dressing: A basic mixed green salad with a light and tangy lemon-tahini vinaigrette can be a wonderful, refreshing contrast to the richness of the falafel, cleansing the palate beautifully.
  • Roasted Mediterranean Vegetables: Roasted bell peppers, zucchini, eggplant, or cherry tomatoes tossed with olive oil, garlic, and herbs like rosemary or thyme can add a wholesome and savory touch to your meal, enhancing the Mediterranean theme.
  • Sweet Potato Fries: For a slightly sweeter and equally satisfying alternative to potato wedges, sweet potato fries offer a delicious contrast in flavor and texture, especially when served with a creamy dip.
  • Soup Pairing for Comfort: For a comforting meal, especially on cooler evenings, consider serving your falafel burger with a side of hearty lentil soup or a creamy roasted tomato soup. This combination offers warmth and a complete dining experience.
  • Rice Pilaf: A simple, fluffy rice pilaf, perhaps with some toasted vermicelli, can be a grounding side dish that complements the bold flavors of the falafel.

How to Store and Reheat Your Falafel Burgers

Proper storage and reheating are key to enjoying your delicious falafel burgers for days to come, ensuring they retain their freshness and flavor. Here’s how to handle your leftovers:

  • Refrigerator Storage: Cooked falafel burger patties can be stored in an airtight container in the refrigerator for up to 3 days. For best results and to prevent the buns from becoming soggy, it’s highly recommended to store the patties separately from the burger buns and fresh toppings. Assemble your burger fresh when ready to eat.
  • Freezer Storage (Cooked or Uncooked): These falafel patties freeze beautifully, offering incredible flexibility for future meals.
    • Uncooked Patties: Form the patties as instructed, then place them on a parchment-lined baking sheet and freeze until they are solid (this prevents them from sticking together). Once completely frozen, transfer them to a freezer-safe bag or airtight container, separated by small pieces of parchment paper. Store for up to 3 months. This way, you can grab a patty and cook it fresh whenever you like, providing a truly fresh experience.
    • Cooked Patties: Allow cooked patties to cool completely to room temperature. Wrap each patty tightly in plastic wrap (to prevent freezer burn), then place them in a larger freezer-safe bag or airtight container. They can be stored in the freezer for up to 3 months.
  • Reheating Instructions:
    • From the Refrigerator (Cooked): To reheat cooked falafel patties from the fridge, you can warm them in a lightly oiled skillet over medium heat until heated through and crispy again (about 3-5 minutes per side). Alternatively, bake them in an oven preheated to 350°F (175°C) for about 10-15 minutes until warmed and slightly crisped.
    • From the Freezer (Cooked): For frozen cooked falafel burgers, it’s best to thaw them overnight in the refrigerator first. Once thawed, reheat them in a skillet coated with cooking spray or in the oven as described above until thoroughly warmed and crispy.
    • From the Freezer (Uncooked): If you froze your patties before cooking them, thaw them completely in the refrigerator. Then, follow the original recipe instructions for pan-frying or baking until golden brown and crispy, as if they were freshly made.

More Irresistible Vegan Burger Recipes to Try

If you’ve fallen in love with these falafel burgers and are looking for more plant-based patty inspiration, here are some other fantastic vegan burger recipes to add to your repertoire. Each offers a unique flavor and texture profile, proving that vegan burgers are anything but boring!

  • Hearty Vegan Quinoa Cauliflower Burgers: A wholesome and satisfying burger packed with nutritious quinoa and tender cauliflower.
  • Easy Grillable Veggie Burgers (Black Bean & Quinoa): Perfect for grilling season, these robust burgers feature black beans and quinoa, often paired with a delicious strawberry BBQ sauce.
  • Vibrant Vegan Quinoa Beet Burgers: Visually stunning and full of earthy flavor, these beet and quinoa burgers are a unique and healthy option.
  • Savory Quinoa Burgers with Sun-Dried Tomato & Vegan Mozzarella: A gourmet take on a veggie burger, featuring rich sun-dried tomatoes and melty vegan mozzarella for an Italian-inspired twist.
Close-up of a vegan falafel burger with a bite taken out, showing the flavorful and textured interior of the patty.

Enjoy every delicious bite, my friends! If you try this falafel burger recipe, please don’t forget to snap a photo and tag #jessicainthekitchen on Instagram! Your wonderful creations truly inspire me and the entire community. We would also be incredibly grateful if you could take a moment to leave a comment below and give the recipe a well-deserved rating. Your feedback helps others discover and enjoy these fantastic recipes. Thank you so much for your support and happy cooking!

Vegan falafel burger on sesame seed bun

Homemade Crispy Falafel Burgers

Servings:

4
burgers
Prep Time:

45

Cook Time:

10

Total Time:

55

This falafel burger recipe takes crispy falafel patties and piles them onto buns with all the fixings. Easy to make and great for meal prep!
5 (from 1 rating)
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Ingredients

For the Falafel Patties:

  • 1
    can
    chickpeas, drained and rinsed,
    15 oz (425 g)
  • 1
    small
    onion,
    roughly chopped (about 100 g)
  • 1
    medium
    carrot,
    chopped (about 60 g)
  • 2
    cloves
    garlic,
    minced (about 6 g)
  • ½
    cup
    fresh parsley,
    roughly chopped (15 g)
  • ½
    cup
    fresh cilantro,
    roughly chopped (15 g)
  • 1
    teaspoon
    ground cumin,
    2 g
  • 1
    teaspoon
    ground coriander,
    2 g
  • ¼
    teaspoon
    cayenne pepper,
    optional (0.5 g)
  • 4
    tablespoons
    all-purpose flour,
    or chickpea flour for gluten-free (30 g)
  • 1
    teaspoon
    baking powder,
    5 g
  • Salt and pepper,
    to taste
  • 2-3
    tablespoons
    olive oil,
    for cooking (30–45 ml)

For Assembly:

  • 4
    vegan burger buns
  • Lettuce leaves
  • Tomato slices
  • Pickled Red onion slices
  • Vegan tahini sauce or hummus,
    store-bought or homemade

Instructions

  1. In a food processor with a blade attachment, combine the roughly chopped onion, carrot, minced garlic, fresh parsley, and cilantro. Pulse until all ingredients are finely minced. You may need to stop a few times and scrape the sides with a spoon to ensure even processing.
  2. Add the drained chickpeas, cumin, coriander, cayenne (if using), salt, pepper, all-purpose flour (or chickpea flour), and baking powder to the minced vegetables in the food processor. Pulse again until combined but still slightly chunky. Avoid over-processing; the mixture should have texture, not be a smooth paste.
  3. Transfer the falafel mixture to a bowl, cover it tightly, and refrigerate for at least 30 minutes. This chilling process helps the mixture firm up, making the patties easier to form and less likely to break apart during cooking.
  4. Remove the falafel mixture from the fridge. Divide it into 4 equal portions and shape each into a burger-sized patty, about ½-inch thick.
  5. For Pan-Frying: Heat 2-3 tablespoons of olive oil in a large non-stick pan over medium heat. Once the oil is shimmering, carefully place the patties in the pan (cook in batches if needed). Cook for 3-4 minutes per side until golden brown and crispy on both sides.
  6. For Baking: Alternatively, preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray or brush the patties with oil before baking. Bake for approximately 20 minutes, flipping halfway through, until golden and firm.
  7. Remove the cooked patties from the heat and set them aside to cool slightly.
  8. Lightly toast the vegan burger buns for extra texture.
  9. Spread a generous amount of tahini sauce or hummus on the bottom half of each toasted bun.
  10. Layer with fresh lettuce leaves, a falafel patty, juicy tomato slices, and tangy pickled red onion slices.
  11. Spread more tahini sauce or hummus on the top bun and gently place it on top of your assembled burger. Serve immediately.

Notes

  • Refrigerator Storage: Store leftover falafel burger patties in an airtight container in the refrigerator for up to 3 days. For best results, store patties separately from buns and fresh toppings to prevent sogginess.
  • Freezer Storage: You can freeze falafel patties either cooked or uncooked. Wrap them tightly in plastic wrap, then place in a freezer-safe bag or container and store for up to 3 months. If freezing uncooked, place on a parchment-lined tray first until solid before bagging to prevent sticking.
  • Reheating: To reheat frozen falafel burgers, thaw them overnight in the refrigerator. Then, warm them in a skillet coated with cooking spray or in a 350°F (175°C) oven until heated through and crispy. If you froze your patties before cooking, follow the original recipe instructions for cooking (pan-frying or baking) after thawing.

Calories:
406
kcal

,

Carbohydrates:
61
g

,

Protein:
15
g

,

Fat:
12
g

,

Saturated Fat:
2
g

,

Polyunsaturated Fat:
3
g

,

Monounsaturated Fat:
6
g

,

Sodium:
416
mg

,

Potassium:
520
mg

,

Fiber:
10
g

,

Sugar:
10
g

,

Vitamin A:
3403
IU

,

Vitamin C:
15
mg

,

Calcium:
206
mg

,

Iron:
6
mg

Disclaimer: Although jessicainthekitchen.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Jessicainthekitchen.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Cuisine:
Mediterranean
Course:
Dinner, Main Course
Author:
Jessica Hylton