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Chickpea Burgers & Tahini Sauce

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

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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.


READER'S COMMENT:
"Fine recipe; my wife especially liked the sauce. I made the patties and refrigerated them overnight; they never appeared to be falling apart, so the cooling/resting time probably helped. I am far from being a vegetarian, but was quite...
Chickpea Burgers & Tahini Sauce Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | High fiber |

View Our Nutrition Guidelines »

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

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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

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.

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

Carbohydrate Servings: 3

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


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Recipe Categories

Holiday
Labor Day
Memorial Day
Super Bowl
Father's Day
July 4th
Style/Theme
Budget
Make ahead instructions
Quick (total 30 min. or less)
Vegetarian
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Main Ingredient
Beans/Legumes
Type of Dish
Main dish, vegetarian
Sandwich
Preparation/ Technique
Saute
Meal/Course
Dinner

Ethnic/Regional
Middle Eastern
Season
Spring
Summer
Fall
Winter
Health & Diet Considerations
Low cholesterol
Low saturated fat
Heart healthy
High fiber
Publication
August/September 2006
The EatingWell Healthy in a Hurry Cookbook (2006)
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