Recipe:
These sliders put a twist on a classic Middle Eastern favorite. Traditional falafel is fried, but these falafel patties are coated in panko breadcrumbs and baked for a lighter version that is still crispy. The hummus is slightly sweet from the roasted carrots with subtle spice from the sriracha.
Both the hummus and the falafel patties are made of chickpeas, which are a great source of iron. Iron protects against hair loss, dry hair, and brittle nails. Spinach, one of my Top 10 beauty foods, keeps our eyes healthy and bright.
Ingredients:
For the hummus:
1⁄2 lb carrots (about 4 large carrots)
1 tablespoon olive oil, divided
1⁄8 teaspoon plus 1⁄4 teaspoon salt
1⁄2 can chickpeas, drained and rinsed
2 tablespoons tahini
1 tablespoon lemon juice
1⁄2 tablespoon sriracha
1 clove garlic
Water, as needed to thin
For the falafel:
1 can chickpeas, drained and rinsed
1 small yellow onion, roughly chopped
3 cloves garlic, minced
1⁄4 cup parsley, chopped
1⁄4 cup cilantro, chopped
1⁄4 cup breadcrumbs
1 teaspoon ground cumin
1⁄2 teaspoon salt
Pinch black pepper
3⁄4 cup panko breadcrumbs
For assembly:
6 whole wheat slider buns
2 cups spinach
Instructions:
Preheat oven to 400 degrees Fahrenheit. Line a small baking sheet with parchment paper. Toss carrots with 1⁄2 tablespoon of the olive oil and 1⁄8 teaspoon of the salt. Roast in the oven for 20-25 minutes, until golden brown.
In a food processor, combine roasted carrots, remaining olive oil, remaining salt, chickpeas, tahini, lemon juice, sriracha, and garlic. Blend until smooth, adding water 1 tablespoon at a time to thin it out.
Preheat oven to 350 degrees Fahrenheit and clean out food processor. Line a baking sheet with parchment paper. Add chickpeas, onion, garlic, parsley, cilantro, breadcrumbs, cumin, salt, and pepper to food processor and blend until mostly smooth. Form this batter into 6 patties. Pour panko breadcrumbs onto a plate. Coat each patty with the panko, shaking off the excess. Place the panko-covered patties onto the lined baking sheet and bake for 30 minutes. Flip the patties and bake for another 10-15 minutes, until golden brown.
To assemble the burgers, add spinach, patty, and a large scoop of hummus to the bun.
Yields: 6 servings
Per serving: 364 calories, 9.4 g protein, 55.2 g carbohydrates, 10.8 g fiber, 5.5 g sugars, 9.3 g fat, 1.3 g saturated fat, 0 g trans fat, 0.5 mg cholesterol, 961.7 mg sodium, 185.3 mg calcium, 0 g omega-3 fats, 7558.5 IU vitamin A, 12.3 mg vitamin C, 0.1 mg vitamin E, 4 mg iron, 0.9 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.