
๐ง 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.
๐ช Where's the protein? Right here โ 23g
- Chickpeas (11g)
- Whole-grain bun (7g)
- Tahini + sesame (3g)
- Chickpea flour (2g)
๐ 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)
- โChickpeas, 3 cups (two 15-oz cans, rinsed, or cooked from dry)
- โ
- โParsley, 1 cup packed
- โDill, 1/4 cup
- โScallions, 3
- โLemon, 1 (zest + juice)
- โGarlic, 2 cloves
- โCumin, 1 tsp
- โCoriander, 1 tsp
- โSesame seeds, 3 tbsp
- โSalt, 1/4 tsp + black pepper
- โOlive oil, 1.5 tbsp
- โ
- โPersian cucumber, 1, sliced thin
- โTomato, 1, sliced
- โWhole-grain burger buns, 4
Dotted โ ingredients have photos and store locations in the field guide.
How to Prep
- 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.
- 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.
- 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.
- 4Whisk the tahini with the rest of the lemon juice and 3โ4 tablespoons of water until pourable and pale.
- 5Pan-fry in the oil over medium heat, 4 minutes per side, until the sesame crust is deep golden.
- 6Build on toasted buns with cucumber, tomato, and a generous spoon of the tahini sauce.
๐ช 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 60โ90 minutes until creamy inside (1 cup dry makes about 3 cups).
๐ 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
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