Low Sodium Chickpea Burgers with Tahini Sauce
Have you tried falafel? I got into this crazy jig where I was eating falafel almost every day for a few weeks when I first found out what they were. They are a Middle Eastern hamburger patty made from deep fried chickpeas served in a pita or naan bread. Like all vegetarian burgers though, they are loaded with salt to replace the flavor that meat would have provided. In order to make a low sodium falafel, I had to hack the salt out of the recipe. Here is my take with these low sodium chickpea burgers with tahini sauce.
Low Sodium Meatless Burger Options
As I just mentioned, so many of the store bought veggie burgers are laden with salt. It may be due to the fact that vegetables need extra preservation in a processed burger. Or it may be that the manufacturers are trying too hard to replace the flavor when they drop the meat. Whatever the reason, I have not been able to find a low sodium store bought veggie burger.
I have had success in making them from scratch with my own seasonings and flavors. My Low Sodium Black Bean Sliders with a Bloody Mary Glaze are a great meatless treat for the big game or picnics. Now I have found a great way to make falafel low sodium.
Making Falafel Or Chickpea Burgers
Street vendors like the quickness of making falafel balls. These look similar to a breaded meatball or a doughnut hole. Whether balls or patties, falafel is typically served in a pita or wrap with a pickled vegetable salad and a tahini based sauce. Tahini is basically the sesame seed version of peanut butter, and is a main ingredient in many Middle Eastern dishes. I use it in my low sodium hummus recipe.
From The Cookbook
This recipe is in my new cookbook – The Easy Low Sodium Diet Plan & Cookbook. It is available on Amazon or in Barnes and Nobles Stores. You can also ask at your local book store for them to order it. The pictures of this dish are from the amazing Shea Evans, an exceptional food photographer. Check out some of his work at Sheaeveans.com.
The Recipe To Make Low Sodium Chickpea Burgers With Tahini Sauce
A Heart Healthy and delicious take on Falafel.
- 1/2 cup Low-Fat Greek Yogurt plain
- 2 tbsp Tahini
- 1 tbsp Lemon Juice
- 1/2 cup Flat Leaf Parsley chopped
- 1 19 oz can Chickpeas (Garbanzo Beans) no salt added
- 1 clove Garlic minced
- 2 tsp Ground Black Pepper
- 1 1/2 tsp Ground Coriander
- 1 medium Carrot grated
- 2 tbsp All-Purpose Flour
- 1 large Egg
- 2 tbsp Olive Oil extra virgin
- 2 6 inch Whole Wheat Pitas Lowest sodium, cut in halves
- 1 tbsp Olive Oil extra virgin
- 1 tbsp Vinegar white
- whole Persian or English Cucumber minced
- medium Red Onion sliced thin
- 2 tsp lemon juice
- 1 cup Baby Spinach Julienned (sliced thin)
Add the onions, cucumbers, and spinach to a bowl. Add the lemon juice, vinegar, and oil and mix to coat the salad. Allow to sit and pickle until ready to serve.
In a medium bowl, add the yogurt, tahini, lemon juice, and parsley. Set aside.
Add the chickpeas, coriander, cumin, and black pepper to a food processor. Process to a rough paste. Add the carrot, egg, and flour. Pulse briefly until roughly mixed but slightly rough. The mixture will be moist. Form into four even patties.
Heat the olive oil in a large non-stick skillet over medium high heat. add the patties to the heated oil and cook each side until golden brown and starting to crisp. 4-5 minutes. Gently flip and cook remaining side for 4 minutes more.
Warm the Pitas slightly if desired. Divide the chickpea patties among the pita halves and place into the pockets with some of the pickled salad. Add the Tahini sauce and serve.
You can store leftover burgers and tahini sauce in airtight containers in the refrigerator for 3 to 5 days. The burgers freeze well. Wrap tightly in plastic wrap or foil and store in airtight freezer bags for up to 3 months.