Falafel with Avocado Spread (10.03.13)

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Patties:

  • 1 (15-ounce) can pinto beans, rinsed and drained
  • 1/2 cup (2 ounces) shredded Monterey Jack cheese
  • 1/4 cup finely crushed baked tortilla chips (about 3/4 ounce)
  • 2 tablespoons finely chopped green onions
  • 1 tablespoon finely chopped cilantro
  • 1/8 teaspoon ground cumin
  • 1 large egg white
  • 1 1/2 teaspoons extra virgin olive oil

 

Spread:

  • 1/4 cup mashed peeled avocado
  • 2 tablespoons finely chopped tomato
  • 1 tablespoon finely chopped red onion
  • 2 tablespoons fat-free sour cream
  • 1 teaspoon fresh lime juice
  • Remaining ingredients:
  • 2 (6-inch) whole wheat pitas, each cut in half crosswise
  • 4 thin red onion slices, separated into rings
  • No-Salt Seasoning and Pepper, to taste

 

To prepare patties, place pinto beans in a medium bowl; partially mash with a fork.

Add cheese and next 5 ingredients (through egg white), no salt seasoning and pepper; stir until well combined. Shape bean mixture into 4 (1/2-inch-thick) oval patties.

Heat oil in a large nonstick skillet over medium-high heat. Add patties to pan; cook 3 minutes on each side or until patties are browned and thoroughly heated.

To prepare spread, combine avocado and next 4 ingredients, no salt seasoning and pepper; stir well. Place 1 patty in each pita half. Spread about 2 tablespoons avocado spread over patty in each pita half; top with onions.

1 Comment

  • Dr.Bedrock

    Pinto Beans? What? Chick Peas also known as Garbanzo Beans. There are no Pinto Beans in the middle east.

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