Chickpea Burgers & Tahini Sauce

4.1 (210)
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.

Yield: 4 servings
Active Time: 25
Total Time: 25

Ingredients

Chickpea Burgers & Tahini Sauce

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

Tahini sauce

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

  • Make Ahead Tip: Cover and refrigerate the uncooked burger mixture and tahini sauce for up to 2 days.
  • Ingredient Note: Tahini is a smooth, thick paste made from ground sesame seeds and commonly used in Middle Eastern foods. Look for it in the Middle Eastern section or near other nut butters in large supermarkets.

Nutrition

Nutrition Per Serving

calories 399
fat 15 g (3 g sat, 8 g mono)
cholesterol 55 mg
carbohydrates 55 g
protein 15 g
fiber 9 g
sodium 743 mg
potassium 494 mg

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

Carbohydrate Serving 3

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

From EatingWell August/September 2006, The EatingWell Healthy in a Hurry Cookbook (2006)