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.

Makes 4 servings

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Moderate

• 1 19-ounce can chickpeas, rinsed
• 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

• 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 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.

NUTRITION INFORMATION
Per serving: 399 calories; 15g fat (3g sat, 8g mono); 55mg cholesterol; 55g carbohydrates; 15g protein; 9g fiber; 743mg sodium; 494mg potassium.
Nutrition bonus: Fiber (37% daily value), Folate (32% dv), Vitamin C (30% dv), Iron (20% dv).
3 Carbohydrate Serving(s)
Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 1/2 fat

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.

DISCLAIMERS
Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. EatingWell cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.