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.
Active Time: Total Time:
Chickpea Burgers & Tahini Sauce
1 19-ounce can chickpeas, rinsed
4 scallions, trimmed and sliced
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
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
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
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.
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