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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!
More from Mel, selected from Eating Well magazine (78 articles available)
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8 comments
add your comment »for Tahini sauce (authentic Middle Eastern Tahini Sauce) you don't need any Yogurt. Just mix Tahini with lemon juice, water, garlic to taste and salt to taste until you get the right consistency. And you can replace eggs with soy flour that you mix with water to create a paste, then it's 100% vegan.
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for Tahini sauce (authentic Middle Eastern Tahini Sauce) you don't need any Yogurt. Just mix Tahini with lemon juice, water, garlic to taste and salt to taste until you get the right consistency. And you can replace eggs with soy flour that you mix with water to create a paste, then it's 100% vegan.
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Why is this even listed under Vegan? This is NOT vegan!
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Vegans - For the sauce sub with Soy yoghurt and for the burgers sub the egg with a tablespoon of chick pea flour mixed into a thickish paste with a little water.
These sound yum and I will try the vegan version.
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Neither the chickpea burger, nor the tahini sauce is vegan!!!!!
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You can vary the flavour of the Tahini by adding either mint or dill. Basil would probably work as well.
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You can also use a box of Far East Falafel mix if you're in a hurry. Drizzle a little ranch dressing and add a dollop of salsa, and voila! I made some for my kids over the holiday, and now they're addicted! ~viola www.godscountrybotanicals.com
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Yum! These sound great - can't wait to give it a try!
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