- 4
Ingredients
- 1/4 cup minced red onion
- 1 tablespoon Dijon mustard
- 1 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon salt
- 1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
- 1 (1-ounce) slice whole wheat bread, torn into pieces
- 1 large egg
- 1 large egg white
- 1 1/2 tablespoons olive oil
- 2 (6-inch) whole wheat pitas, split
- 1 cup arugula
- 1/2 cup Cucumber-Yogurt Dressing
Preparation
Step 1
Combine first 10 ingredients in a food processor; pulse 6 times or until well blended (mixture will be wet).
Heat olive oil in a large nonstick skillet over medium-high heat. Spoon about 1/3 cup chickpea mixture per patty into pan; cook 4 minutes on each side or until golden brown.
Line each pita half with 1/4 cup arugula, add 1 patty to each pita half, and spoon 2 tablespoons Cucumber-Yogurt Dressing into each pita half.
Cucumber-Yogurt Dressing
Ingredients
1 cup plain fat-free yogurt
1/2 cup diced seedless cucumber
1/4 cup minced red onion
1 teaspoon fresh lemon juice
Combine all ingredients in a small bowl. Cover and chill.
Note: Nutritional analysis includes Cucumber-Yogurt Dressing.
CALORIES 280 (30% from fat); FAT 9.4g (sat 1.2g,mono 5g,poly 2.2g); IRON 3.3mg; CHOLESTEROL 53mg; CALCIUM 81mg; CARBOHYDRATE 40.1g; SODIUM 592mg; PROTEIN 11.4g; FIBER 7.3g