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Low Sodium Chickpea Burgers with Tahini Sauce

Low Sodium Chickpea Burgers With Tahini Sauce

Christopher Lower
A Heart Healthy and delicious take on Falafel. 
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Entree
Cuisine Middle Eastern
Servings 4 Burgers
Calories 351 kcal

Ingredients
  

For The Tahini Sauce

  • 1/2 cup Low-Fat Greek Yogurt plain
  • 2 tbsp Tahini
  • 1 tbsp Lemon Juice
  • 1/2 cup Flat Leaf Parsley chopped

For The Chickpea Burgers

  • 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

For The Pickled Salad

  • 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)

Instructions
 

To Make The Pickled Salad (Make First To Allow The Veggies To Pickle)

  • 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. 

To Make The Tahini Sauce

  • In a medium bowl, add the yogurt, tahini, lemon juice, and parsley. Set aside. 

To Make The Chickpea Burgers

  • 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. 

Notes

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. 

Nutrition

Serving: 1burgerCalories: 351kcalCarbohydrates: 45gProtein: 17gFat: 14gSaturated Fat: 2gCholesterol: 47mgSodium: 135mgPotassium: 198mgFiber: 9g
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