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Falafel with Avocado Spread

Lee Harrelson
Yield 4 servings (serving size: 1 stuffed pita half)
The beauty of this Latin twist on the classic Middle Eastern falafel sandwich is its simplicity, and of course, flavor. Garnish with microgreens and sliced red onion.

Ingredients

  • 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 canola 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
  • 1/8 teaspoon salt
  • Remaining ingredients:
  • 2 (6-inch) pitas, each cut in half crosswise
  • 4 thin red onion slices, separated into rings
  • Microgreens

Nutrition Information

  • calories 281
  • caloriesfromfat 30 %
  • fat 9.5 g
  • satfat 3.4 g
  • monofat 3.9 g
  • polyfat 1.5 g
  • protein 12.2 g
  • carbohydrate 37.4 g
  • fiber 5.9 g
  • cholesterol 13 mg
  • iron 2.4 mg
  • sodium 625 mg
  • calcium 188 mg

How to Make It

  1. To prepare patties, place pinto beans in a medium bowl; partially mash with a fork. Add cheese and next 5 ingredients (through egg white); stir until well combined. Shape bean mixture into 4 (1/2-inch-thick) oval patties.

  2. 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.

  3. To prepare spread, combine avocado and next 5 ingredients (through salt), stirring well. Place 1 patty in each pita half. Spread about 2 tablespoons avocado spread over patty in each pita half; top with onions and greens.