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20 minute dinner recipes

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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

Tahini sauce

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.

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