START A PETITION 25,136,189 members: the world's largest community for good
START A PETITION
x

Chickpea Burgers with Tahini

Chickpea Burgers with Tahini

Every city has it’s own array of food vendors on the street. When people think of New York City street food, hot dogs usually come to mind–but I think falafels may eventually take over. The falafel street vendors are amazing–but the sandwiches they produce are so rich. I can’t begin to imagine the calories and fat grams packed into those pita pockets. Yet, whenever I pass a falafel cart on the street, I find myself in a constant state of falafel-craving all day. So here’s an idea: Rather than a heavy, fried falafel on the sidewalk–a lighter homemade version from Eating Well magazine that comes with a flavorful, but also light, tahini sauce.

Burgers
1 19-ounce can chickpeas, rinsed (or homemade, see how here)
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

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 non-stick 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. Meanwhile, combine yogurt, tahini, lemon juice, parsley and 1/4 teaspoon salt in a medium bowl.

4. 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.

Nutrition per serving: 399 calories; 15 g fat (3 g saturated fat, 8g mono unsaturated fat); 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 servings.

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

Visit EatingWell.com for free quick and easy healthy recipe collections!

Read more: All recipes, Entrees, Food, , , , , , ,

have you shared this story yet?

go ahead, give it a little love

28 comments

+ add your own
2:16AM PDT on Oct 2, 2013

Sounds yummy! Can't wait to make some

9:14PM PDT on Oct 1, 2013

This recipe certainly does sound scrumptious! Thank you!

10:46AM PDT on Oct 1, 2013

Great recipe,must try it.Thanks for sharing

8:22AM PDT on Oct 1, 2013

Great recipes thank you.

3:16PM PDT on Jul 9, 2013

so good!
especially for a college student

1:19AM PDT on Mar 18, 2013

Tx for the recipe to make tahini!

5:07PM PST on Feb 18, 2013

Thanks for the recipe!

8:44AM PST on Feb 6, 2013

Thank you for sharing.

7:20AM PST on Feb 6, 2013

YUM YUM!!! Gotta try these burgers,maybe tonight!!! Thanks for the recipe.

6:23PM PDT on Oct 3, 2012

Chick peas and tofu, yum. Thanks for the great recipes.

add your comment



Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

people are talking

Dogs are so incredible. They are wonderful friends and also very nice in understanding our feelings …

w3owo great nrews

Very good advice. I'd add a good quality, heavy gauge large sautee pan and dutch oven to the chef's…

Everyone CAN cook, but many choose not to. I don't understand how people can eat out frequently. I…

Story idea? Want to blog? Contact the editors!



Select names from your address book   |   Help
   

We hate spam. We do not sell or share the email addresses you provide.