Falafel Burgers with Vegan Tzatziki & Beet Chips

     I really resonate with the Mediterranean diet…I even did two research papers on the diet because I find the benefits so fascinating. The people in the surrounding areas of the Mediterranean Sea were eating plant-based before it became so trendy to do so. Although there is no single definition of the Mediterranean diet, its main components include a daily consumption of vegetables, fruits, whole grains and healthy fats, weekly intake of fish, poultry, beans and eggs, a moderate intake of dairy products, and a limited intake of red meat.

     Many people became interested in this pattern of eating when observations were made in the 1960s that Mediterranean countries, such as Greece and Italy, experienced fewer death rates caused by heart disease than the United States and northern Europe. Due to these findings, the Mediterranean diet is now on the radar in countries such as the U.S. and is recommended by the Dietary Guidelines for Americans to “promote health and prevent chronic disease”. This is why I took full advantage of making one of the traditional Mediterranean staples, falafel but of course with my own spin!

Falafel Burger

Ingredients

1-15.5 oz can chickpeas-rinsed & drained

2/3 cup roasted pistachios

¼ cup fresh mint

¼ cup fresh parsley

½ yellow onion-diced

1 tsp ground cumin

1 tsp garlic powder

1 tsp baking soda

1 tbsp extra-virgin olive oil

2 tbsp avocado oil-for frying

Directions

1. Add all ingredients to food processor and pulse until evenly combined (mixture should have a coarse texture; be sure not to over pulse)

2. Scoop out falafel mixture with hands and form into 3 patties

3. Add 1 tbsp avocado oil in large frying pan over medium heat

4. Add falafel burgers to pan and cook for 8 minutes on one side

5. Gently flip burgers over, add another tbsp of avocado oil and cook for another 8 minutes 

Beet Chips

Ingredients

3 beet roots-peeled and thinly sliced

1 tsp extra-virgin olive oil

Sprinkle of kosher salt

Directions

1. Preheat air fryer to 350 degrees

2. Add all ingredients to air fryer basket and shake to coat chips

3. Cook for 25-30 minutes, shaking basket halfway through (chips should be crispy, additional time may be needed depending on how thinly beets are sliced)

Vegan Tzatziki

Ingredients

½ cup plain coconut yogurt (I like Cocojune)

Juice from ½ lemon

1 tsp tahini

1 clove of garlic-minced

¼ cucumber-peeled, seeds removed & finely chopped

5 fresh mint leaves-chopped

1 tbsp fresh dill

kosher salt to taste

Directions

 1. Add all ingredients to a small bowl and mix together until evenly combined

I hope you ENJOY!

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