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Garbanzo Bean and Tahini Burgers Recipe

Garbanzo Bean and Tahini Burgers Recipe

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Ingredients

Count

Nutrition

149

Calories

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Ingredients:

Serving

1 15- to 16-oz can garbanz beans (chickpeas), rinsed, drained
3 tbsp minced red onion
3 tbsp chopped fresh dill
2 1/2 tbsp dry breadcrumbs
1 1/2 tbsp fresh lemon juice
1 large egg white
1 tbsp tahini
2 garlic cloves, peeled
1/3 cup plain nonfat yogurt
1/2 tsp hot pepper sauce
1/4 tsp ground cumin
2 pita bread rounds, warmed , halved horizontally
2 cups shredded romaine lettuce
1 cup chopped tomatoes

Directions:

Using fork, coarsely mash 3/4 cup garbanzo beans in medium bowl. Mix in onion and next 3 ingredients. Puree remaining garbanzo beans, egg white, tahini and garlic in processor until almost smooth. Stir into mashed garbanzo bean mixture. Season with salt and pepper. Shape mixture into four 1/2-inch-thick patties. (Can be made 4 hours ahead. Cover and chill.)
If grilling, spray grill rack with nonstick spray, then prepare barbecue (medium heat). If sautéing, 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 in skillet and cook until golden brown and heated through, about three minutes per side.
Meanwhile, mix yogurt, hot pepper sauce and cumin in small bowl.
Place burgers in pita halves. Top with lettuce, tomatoes and yogurt.
Per serving: calories, 242; total fat, 4 g; saturated fat, 0.5 g; cholesterol, 0. Nutritional analysis provided by Bon Appétit

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	148.8 Kcal (623 kJ)
Calories from fat	21.85 Kcal
		% Daily Value*
Total Fat	2.43g	4%
Cholesterol	0.98mg	0%
Sodium	221.15mg	9%
Potassium	288.01mg	6%
Total Carbs	24.33g	8%
Sugars	3.23g	13%
Dietary Fiber	2g	8%
Protein	7.27g	15%
Vitamin C	11.4mg	19%
Iron	1.5mg	8%
Calcium	75.5mg	8%

Amount Per 100 g
Calories	95.93 Kcal (402 kJ)
Calories from fat	14.09 Kcal
		% Daily Value*
Total Fat	1.57g	4%
Cholesterol	0.63mg	0%
Sodium	142.57mg	9%
Potassium	185.66mg	6%
Total Carbs	15.68g	8%
Sugars	2.08g	13%
Dietary Fiber	1.29g	8%
Protein	4.69g	15%
Vitamin C	7.4mg	19%
Iron	1mg	8%
Calcium	48.6mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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