Chickpea Burgers & Tahini Sauce
http://www.eatingwell.com/recipes/chickpea_burgers_tahini_sauce.html
From EatingWell: August/September 2006, The EatingWell Healthy in a Hurry Cookbook (2006)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.
4 servings | Active Time: 25 minutes | Total Time: 25 minutes
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
- 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.
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
3 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 1/2 fat
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.