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Dinner
Lemon-Herb Chickpea Burger with Tahini Sauce
Nutritional FactsPer burger ยท makes 4
Calories550
Fat21g
Fiber14g
Protein23g
Sugar6g
Carbs70g
Sodium450mg

๐Ÿง‚ 450mg sodium โ€” comfortably under our 500mg cap

Lemon-Herb Chickpea Burger with Tahini Sauce

Falafel's cousin in burger form: coarsely mashed chickpeas packed with parsley, dill, and lemon zest, pressed into sesame seeds for a crackly crust, and finished with lemon-tahini sauce and cucumber.

๐Ÿ’ช Where's the protein? Right here โ€” 23g

  • Chickpeas (11g)
  • Whole-grain bun (7g)
  • Tahini + sesame (3g)
  • Chickpea flour (2g)

๐Ÿƒ Sugar-Free Option

No added sweeteners in this recipe โ€” it's sugar-free as written. Any sugars in the nutrition panel come from whole vegetables, grains, and fruit only.

Ingredients (all organic)

  • โœ“Chickpeas, 3 cups (two 15-oz cans, rinsed, or cooked from dry)
  • โœ“
  • โœ“Parsley, 1 cup packed
  • โœ“Dill, 1/4 cup
  • โœ“Scallions, 3
  • โœ“Lemon, 1 (zest + juice)
  • โœ“Garlic, 2 cloves
  • โœ“Cumin, 1 tsp
  • โœ“Coriander, 1 tsp
  • โœ“Sesame seeds, 3 tbsp
  • โœ“Salt, 1/4 tsp + black pepper
  • โœ“Olive oil, 1.5 tbsp
  • โœ“
  • โœ“Persian cucumber, 1, sliced thin
  • โœ“Tomato, 1, sliced
  • โœ“Whole-grain burger buns, 4

Dotted โ“˜ ingredients have photos and store locations in the field guide.

How to Prep

  1. 1Pat the chickpeas dry on a towel. Pulse them in a food processor with the parsley, dill, scallions, garlic, lemon zest, cumin, coriander, salt, and pepper until coarse and pasty โ€” stop while you can still see chickpea pieces.
  2. 2Mix in the chickpea flour and 1 tablespoon of the lemon juice with your hands; the dough should hold a ball. If it crumbles, add water a teaspoon at a time.
  3. 3Shape 4 patties, press both sides into the sesame seeds, and rest them 15 minutes in the fridge so the chickpea flour hydrates and the patties firm up.
  4. 4Whisk the tahini with the rest of the lemon juice and 3โ€“4 tablespoons of water until pourable and pale.
  5. 5Pan-fry in the oil over medium heat, 4 minutes per side, until the sesame crust is deep golden.
  6. 6Build on toasted buns with cucumber, tomato, and a generous spoon of the tahini sauce.
๐Ÿ”ช Starting from raw? The basics (1)

Chickpeas: canned or from dry

Canned works everywhere โ€” one 15-oz can, drained and rinsed, is about 1ยฝ cups. From dry: soak overnight, then simmer 60โ€“90 minutes until creamy inside (1 cup dry makes about 3 cups).

#burger#mezze#high-fiber#meal-prep

๐Ÿ“ Buy the ingredients โ€” Chicagoland

Every ingredient above is stocked organic at these local spots:

  • Whole Foods Market โ€” Lakeview
  • Fresh Thyme Market โ€” Bucktown
  • Pete's Fresh Market โ€” Bridgeport
  • Mariano's โ€” Throughout Chicagoland
  • Dill Pickle Food Co-op โ€” Logan Square
  • Sugar Beet Food Co-op โ€” Oak Park

More metro areas coming as Rootful grows. Or get it delivered โ€” coming soon โ†’