Prep Time: 15 mins
Cook Time: 10 mins
Total Time: 25 mins
Ingredients
1 can(s) beans, garbanzo (chickpeas), 19-ounce can, rinsed 4 whole scallion(s) (green onions), trimmed and sliced 1 large egg(s) 2 tablespoon flour, all-purpose 1 tablespoon oregano, fresh, chopped 1/2 teaspoon cumin, ground 1/4 teaspoon salt 2 tablespoon extra-virgin olive oil 2 whole pita, whole-wheat, 6 1/2-inch, halved, warmed if desired 1/2 cup(s) yogurt, low-fat plain 2 tablespoon tahini (sesame seed paste) 1 tablespoon lemon juice 1/3 cup(s) parsley, flat-leaf, chopped 1/4 teaspoon salt Preparation
To prepare burgers:
1. 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.
To prepare sauce & serve:
3. 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.
Nutritional Info (Per serving):
Calories: 399, Saturated Fat: 3g, Sodium: 743mg, Dietary Fiber: 9g, Total Fat: 15g, Carbs: 55g, Cholesterol: 55mg, Protein: 15g
Carb Choices: 3
Cook Time: 10 mins
Total Time: 25 mins
Ingredients
1 can(s) beans, garbanzo (chickpeas), 19-ounce can, rinsed 4 whole scallion(s) (green onions), trimmed and sliced 1 large egg(s) 2 tablespoon flour, all-purpose 1 tablespoon oregano, fresh, chopped 1/2 teaspoon cumin, ground 1/4 teaspoon salt 2 tablespoon extra-virgin olive oil 2 whole pita, whole-wheat, 6 1/2-inch, halved, warmed if desired 1/2 cup(s) yogurt, low-fat plain 2 tablespoon tahini (sesame seed paste) 1 tablespoon lemon juice 1/3 cup(s) parsley, flat-leaf, chopped 1/4 teaspoon salt Preparation
To prepare burgers:
1. 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.
To prepare sauce & serve:
3. 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.
Nutritional Info (Per serving):
Calories: 399, Saturated Fat: 3g, Sodium: 743mg, Dietary Fiber: 9g, Total Fat: 15g, Carbs: 55g, Cholesterol: 55mg, Protein: 15g
Carb Choices: 3
