These burgers are an excellent meatless main dish.

Tips

  • Replace coriander with dill or parsley.
  • Peanut butter can replace tahini.
  • These burgers are an excellent meatless main dish. The tahini is the source of most of the fat in this recipe. Like other nuts and seeds, the fat is primarily from monounsaturated sources.

Make Ahead: Prepare burgers early in the day and refrigerate until ready to cook. Prepare sauce to up a day ahead.

Makes 4 servings
Cooking time: n/a

Ingredients

  • 2 cups  drained canned chick peas  500 mL
  • ¼ cup  chopped green onions  50 mL
  • ¼ cup  chopped fresh coriander  50 mL
  • ¼ cup  finely chopped carrots  50 mL
  • ¼ cup  bread crumbs  50 mL
  • 3 tbsp  lemon juice  45 mL
  • 3 tbsp  water  45 mL
  • 2 tbsp  tahini (pureed sesame seeds)  25 mL
  • 2 tsp  minced garlic  10 mL
  • ¼ tsp  ground black pepper  1 mL
  • 2 tsp  vegetable oil  10 mL

SAUCE

  • ¼ cup  light sour cream  50 mL
  • 2 tbsp  tahini  25 mL
  • 2 tbsp  chopped fresh coriander  25 mL
  • 2 tbsp  water  25 mL
  • 2 tsp  lemon juice  10 mL
  • ½ tsp  minced garlic  2 mL 

Instructions

  1. Put chick peas, green onions, coriander, carrots, bread crumbs, lemon juice, water, tahini, garlic and black pepper in food processor; pulse on and off until finely chopped. With wet hands, form each ¼ cup (50 mL) into a patty.
  2. In small bowl, whisk together sour cream, tahini, coriander, water, lemon juice and garlic.
  3. In nonstick skillet sprayed with vegetable spray, heat 1 tsp (5 mL) of oil over medium heat. Add 4 patties and cook for 3½ minutes or until golden; turn and cook 3½ minutes longer or until golden and hot inside. Remove from pan. Heat remaining 1 tsp (5 mL) oil and cook remaining patties. Serve with sesame sauce 

Notes

Canada’s Choice per Serving: 2 Carbohydrates, 1 Meat & Alternative, 2 Fats

Recipe reprinted with permission from Complete Canadian Diabetes Cookbook, Katherine E. Younker, Robert Rose Inc., 2005, http://www.robertrose.ca 

Nutritional Information

Per Serving
Calories 305
Total fat 14 g
Saturated fat 3 g
Cholesterol 6 mg
Sodium 87 mg
Carbohydrates 36 g
Fiber 6 g
Protein 12 g

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