Garbanzo Bean And Tahini Burgers Recipe
Servings: 4
Ingredients
- 1 can garbanzo beans, chickpeas - (15 to 16 ounce) rinsed, liquid removed
- 3 Tbsp. chopped red onion
- 3 Tbsp. minced fresh dill
- 2 1/2 Tbsp. dry breadcrumbs
- 1 1/2 Tbsp. fresh lemon juice
- 1 lrg egg white
- 1 Tbsp. tahini
- 2 x garlic cloves peeled Salt to taste Freshly-grnd black pepper to taste
- 1/3 c. plain nonfat yogurt
- 1/2 tsp warm pepper sauce
- 1/4 tsp grnd cumin
- 2 x pita bread rounds warmed, and halved horizontally
- 2 c. shredded romaine lettuce
- 1 c. minced tomatoes
Directions
- Using fork, coarsely mash 3/4 c. garbanzo beans in medium bowl. Fold in onion and next 3 ingredients. Puree remaining garbanzo beans, egg white, tahini and garlic in processor till almost smooth. Stir into mashed garbanzo bean mix. Season with salt and pepper. Shape mix into four 1/2-inch-thick patties. (Can be made 4 hrs ahead. Cover and chill.)
- If grilling, spray grill rack with nonstick spray, then prepare barbecue (medium heat). If sauteing, spray large nonstick skillet with nonstick spray and heat over medium heat. Lightly spray patties on both sides with nonstick spray. Place patties on grill or possibly in skillet and cook till golden and heated through, about three min per side.
- Meanwhile, mix yogurt, warm pepper sauce and cumin in small bowl.
- Place burgers in pita halves. Top with lettuce, tomatoes and yogurt.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 240g | |
| Recipe makes 4 servings | |
| Calories 258 | |
| Calories from Fat 49 | 19% |
| Total Fat 5.76g | 7% |
| Saturated Fat 1.33g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 55mg | 18% |
| Sodium 482mg | 20% |
| Potassium 446mg | 13% |
| Total Carbs 41.88g | 11% |
| Dietary Fiber 6.8g | 23% |
| Sugars 3.28g | 2% |
| Protein 11.09g | 18% |
