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.
Active Time: 25 minutes |
Total Time: 25 minutes
Chickpea Burgers & Tahini Sauce
1 19-ounce can chickpeas, rinsed
4 scallions, trimmed and sliced
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
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.
Per serving :
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
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.