Baked Falafel Burgers

While at the store the other day I was looking for something healthy and vegan that the kids wouldn't balk at (they've been doing a lot of balking lately). I came across some packaged falafel. I had never eaten falafel before, but the ingredients were wholesome so I figured we'd give it a try. I was completely amazed at the results. I thought, "If the packaged mix is this good, they're probably to die for when homemade!" I didn't like that it was fried in oil, so I surfed the web to get the gist of the ingredients and then made these tonight for dinner. I decided to bake them with cooking spray instead of frying them in oil. It worked like a charm! They got great reviews from the kids.

1 1/2 cup cooked garbanzo beans
1/2 cup cooked mung beans (optional)*
1 small sweet onion
1 large handful fresh spinach leaves
3 T. whole wheat flour
1 T. parsley
1 t. ground coriander
1 t. ground cumin
1 T. Real Salt
2 T. minced garlic
1/2 t. freshly ground black pepper

* Mung beans are not a traditional ingredient in falafel. I added them because a) I had them on hand and b) I was afraid the garbanzo beans were not going to yield enough food for my growing teenage boys to devour. As it is, it would have worked out fine without them, but fine with them, too. Fava beans or white beans would also work, or simply use more garbanzo beans (I just happen to store mine in 1 1/2 cup portions).

Preheat oven to 400 degrees. If using canned garbanzo beans rinse very well. Spread garbanzo beans onto a single layer atop paper towels and allow to dry.

Put garbanzo beans, mung beans (if using) and onion in a food processor and blend on low setting until very well combined. Add spinach and process to incorporate. Add seasonings and pulse a few times until fully mixed. It will be necessary to stop the food processor and scrape the sides numerous times during the blending process. The mixture will be wet and very crumbly. Resist the temptation to add liquids - you won't be able to form the patties if the mixture is too wet and it won't cook properly.

Put mixture into a large bowl and stir with a wooden spoon to ensure seasonings have blended well, adding additional seasonings if necessary to taste. The mixture should stick together when squeezed gently. If it does not, add additional flour.

Line a baking sheet with foil and coat generously with cooking spray. Form mixture into six hamburger-sized patties (they will not shrink like beef does) and gently arrange on cooking sheet. The mixture will be wet and squishy. Spray tops of falafel burgers with additional cooking spray. Bake for 15 minutes. Flip and spray again with cooking spray. Bake an additional 15 minutes. Falafel should be browned on both sides. If it is not, bake an additional 5 minutes at a time, turning frequently, until browned. The insides will still be slightly moist.

Makes 6 burgers. We eat them like regular hamburgers with lettuce, tomatoes, onions, etc. However, falafel is traditionally served in a pita with a cool cucumber dressing, which is also an option. They tend to get a little more crumbly when stored, so if storing is necessary, make sure the patties are not disturbed to keep them intact.

Cal 95; Fat >1; Carb 18; Fiber 4; Protein 4

Note: If you object to using generous portions of cooking spray, which some people might, it would be perfectly acceptable to use a light coat of olive oil. Keep in mind this will skew the nutritional facts, adding fat and calories to the final count.