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. Perfect for a quick dinner!
EatingWell Test Kitchen
Used by permission. (c) Eating Well, Inc.
|1 19-ounce can chickpeas, rinsed||2 tablespoons extra-virgin olive oil|
|4 scallions, trimmed and sliced||2 6-1/2-inch whole-wheat pitas, halved and warmed, if desired|
|1 egg||1/2 cup low-fat plain yogurt|
|2 tablespoons all-purpose flour||2 tablespoons tahini, (see Ingredient note)|
|1 tablespoon chopped fresh oregano||1 tablespoon lemon juice|
|1/2 teaspoon ground cumin||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.
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.
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