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.
| Prep Time: | 25 minutes |
| Ready in: | 25 minutes |
| Yield: | 4 servings |
| Ease of Prep: | Moderate |
| Recipe Ingredients | |
| 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 | |
| 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 | |
Recipe Directions
- 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.
- 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.
- 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.
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.
Health Advantages: high fiber, low sat fat, heart healthy.
| Nutrition Information | ||||||||
| Servings Per Recipe: 4 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 399 cal | Carbohydrate Servings: | 3 | |||||
| Carbohydrates: | 55 g | Dietary Fiber: | 9 g | Cholesterol: | 55 mg | |||
| Fat: | 15 g | Sodium: | 743 mg | Saturated Fat: | 3 g | |||
| Protein: | 15 g | Potassium: | 494 mg | Monounsaturated Fat: | 8 g | |||
| Nutrition Bonus: | Fiber (37% daily value), Folate (32% dv), Vitamin C (30% dv), Iron (20% dv). | |||||||
| Exchanges: | 3 starch, 1 vegetable, 1 lean meat, 1 1/2 fat | |||||||
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Chickpea Burgers & Tahini Sauce
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