These falafel-inspired chickpea burgers are flavorful, versatile, and wonderfully satisfying. The patties come together quickly in the food processor and adapt easily to different cuisines—Middle Eastern, Indian, or even Mexican—with just a few tweaks in spices and toppings. Add crunchy extras like sunflower seeds or grated carrot whenever you want more texture. Served in warm whole-wheat pitas with a creamy tahini-yogurt sauce, this is a wholesome meal that’s easy enough for weeknights.
INGREDIENTS:
Patties
1 (16-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
Tahini Sauce
1/2 cup low-fat plain yogurt
2 tablespoons tahini
1 tablespoon lemon juice
1/3 cup chopped flat-leaf parsley
1/4 teaspoon salt
METHOD:
In a food processor, combine chickpeas, scallions, egg, flour, oregano, cumin, and salt. Pulse until a coarse mixture forms—moist but able to hold together when pressed.
Divide mixture into 4 portions. With wet hands, gently form each into a ball, then flatten into patties. Place each patty on a square of waxed paper or plastic wrap for easy handling. Patties may be refrigerated at this point if preparing ahead.
Heat the olive oil in a large nonstick skillet over medium-high heat. Add the patties and cook 4–5 minutes until golden and crisp on the bottom. Carefully flip and cook 2–4 minutes more, until browned on both sides.
In a medium bowl, whisk together the yogurt, tahini, lemon juice, parsley, and salt. Chill until ready to serve.
Divide the patties among warmed pita halves and serve with generous spoonfuls of tahini sauce.
Make-Ahead Tip: Refrigerate uncooked patties and the tahini sauce for up to 2 days.
VARIATIONS:
- Raita-style topping: Mix yogurt with cumin, mint, chopped cucumber, and quartered grape tomatoes.
- Indian-inspired: Add curry powder to the patties and serve with Major Grey Chutney.
- Extra texture: Fold in grated carrot and sunflower seeds after processing.
- Taco-style: Add cumin, chile powder, and minced jalapeño. Form into small patties and serve in warm corn tortillas with salsa, lettuce, and guacamole.
YIELD: Serves 4
SOURCE: Adapted from EatingWell (August/September 2006), The EatingWell Healthy in a Hurry Cookbook (2006)
