Tuesday, January 18, 2011

Veggie Chickpea Pitas with Tahini Sauce

Don't wait until it is too late. So often we make healthy changes to our diet after a diagnosis or a Dr.'s diet recommendation. NOW is your time. We know, you know, where and what those changes should be. For me,

portion control and less carbohydrates seem to be my weaknesses. We cook such great meals at home, I am easily tempted to go for seconds and who doesn't love banana bread and crusty artisanal bread. So it is a daily practice and an ongoing ritual of reminding ourselves it feels better to be healthy! Maybe you want to eat more leafy greens, cook more vegetarian meals or try Mark Bittman's vegan until 6:00pm than anything goes.

Below I'm sharing my flavorful healthy recipe for Veggie Chickpea Pitas with Tahini Sauce. The recipe is just as fabulous if you skip the pita and serve over a large veggie salad. Also makes great leftovers, simply warm or bring to room temperature. Works well in a lunch box too. 

Veggie Chickpea Pitas with Tahini Sauce
Serves 8

2 19-ounce can chickpeas, rinsed     
6 scallions, trimmed and sliced
1 egg
2 1/2 tablespoons all-purpose flour
2 tablespoons chopped fresh oregano
1 teaspoon ground cumin
3/4 teaspoon fine sea salt
1/2 teaspoon pepper
3-4 tablespoons extra-virgin olive oil
4 6-1/2-inch whole-wheat pitas, halved and warmed or wraps
Tahini Sauce
1 cup low-fat plain yogurt
1/3 cup tahini
3 tablespoon lemon juice
1/3 cup chopped flat-leaf parsley
1/2 teaspoon fine sea salt or more to taste
Red pepper flakes to taste
Garnish: shredded carrots, red peppers, cucumber, sliced red onion, olives, spinach, tomatoes, or shredded raw beets
1. To prepare burgers: Place chickpeas, scallions, egg, flour, oregano, cumin, salt, and pepper into 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 8 patties.
2. Heat oil in a large nonstick skillet (no teflon please) or cast iron pan 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.
3. Meanwhile, combine yogurt, tahini, lemon juice, parsley, salt, red pepper flakes in a medium bowl. Divide the patties among the pitas, garnish with veggies and serve with tahini sauce.

1 comment:

Darcey said...

This looks really good. On the menu for next week.