Chickpea Burgers & Tahini Sauce

From EatingWell: August/September 2006, The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

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:

"This recipe needs more spices! The ingredient list I thought was deceptively devoid of garlic, onion, etc... the chickpea burgers turned out quite bland, but would otherwise be delicious with the addition of a little kick. "

4 servings

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

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

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.

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).

3 Carbohydrate Serving

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