Chickpea burgers tahini sauce

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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. EatingWell Test Kitchen

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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
Yield: 4 Servings Shopping List:Add Recipe Recipe Added!View shopping list
directionsPrep: 25 min Total: 30 min (Quick) Try Kitchen View! Take your computer to the kitchen and view this recipe full-screen, with step-by-step directions. Enter Kitchen View
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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