Chickpea Burgers & Tahini Sauce

Chickpea Burgers & Tahini Sauce

Rather than a heavy, fried falafel, here's an updated version of this pocket sandwich: a light chickpea patty served in a whole-wheat pita with a flavorful but light tahini sauce.

From EatingWell: August/September 2006, The EatingWell Healthy in a Hurry Cookbook (2006)
Yield: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients

Chickpea Burgers & Tahini Sauce

  1. 1 19-ounce can chickpeas, rinsed
  2. 4 scallions, trimmed and sliced
  3. 1 egg
  4. 2 tablespoons all-purpose flour
  5. 1 tablespoon chopped fresh oregano
  6. 1/2 teaspoon ground cumin
  7. 1/4 teaspoon salt
  8. 2 tablespoons extra-virgin olive oil
  9. 2 6-1/2-inch whole-wheat pitas, halved and warmed, if desired

Tahini sauce

  1. 1/2 cup low-fat plain yogurt
  2. 2 tablespoons tahini, (see Ingredient note)
  3. 1 tablespoon lemon juice
  4. 1/3 cup chopped flat-leaf parsley
  5. 1/4 teaspoon salt

Preparation

  1. To prepare burgers: Place chickpeas, scallions, egg, flour, oregano, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. (The mixture will be moist.) Form into 4 patties.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.
  3. To prepare sauce & serve: Meanwhile, combine yogurt, tahini, lemon juice, parsley and 1/4 teaspoon salt in a medium bowl. Divide the patties among the pitas and serve with the sauce.

Tips & Notes

Nutrition

Nutrition Per Serving: 399 calories; 15 g fat (3 g sat, 8 g mono); 55 mg cholesterol; 55 g carbohydrates; 15 g protein; 9 g fiber; 743 mg sodium; 494 mg potassium.

Nutrition Bonus: Fiber (37% daily value), Folate (32% dv), Vitamin C (30% dv), Iron (20% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 1/2 fat