Chickpea Burgers & Tahini Sauce

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.

Chickpea Burgers & Tahini Sauce

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    Ingredients

    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

    directions

    Prep: 25 min Total: 30 min (Quick)
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    • 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.

    notes

    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.

    nutritional information

    Calories:
    400
    Fiber:
    9 g
    Fat:
    15 g
    Saturated Fat:
    3 g
    Carbohydrates:
    55 g
    Protein:
    15 g
    Sodium:
    743 mg
    Monounsaturated Fat:
    8 g
    Exchanges:
    3 starch, 1 vegetable, 1 lean meat, 1 1/2 fat
    Cholesterol:
    55 g
    Carbohydrate Servings:
    3
    Potassium:
    494 mg
    Nutrition Bonus:
    Fiber (37% daily value), Folate (32% dv), Vitamin C (30% dv), Iron (20% dv).
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