Falafel with Avocado Spread

38 Reviews
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Lee Harrelson
Yield
4 servings (serving size: 1 stuffed pita half)
By Ann Taylor Pittman
September 2007
RECIPE BY Cooking Light

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

Nutritional Information

  • Calories 281
  • Caloriesfromfat 30%
  • Fat 9.5g
  • Satfat 3.4g
  • Monofat 3.9g
  • Polyfat 1.5g
  • Protein 12.2g
  • Carbohydrate 37.4g
  • Fiber 5.9g
  • Cholesterol 13mg
  • Iron 2.4mg
  • Sodium 625mg
  • Calcium 188mg

How to Make It

Step 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.

Step 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.

Step 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.

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Ratings & Reviews

Loved it!

carolyngre
March 03, 2016
Really good and easy to make.

Wow! this was good !!

AlexaJ
October 17, 2015
used regular tostitos, whole egg.    used food chopper for beans and gr onions.   and whole avocado.  everything else as instructed.   i think i will bake the patties next time,  my bean burgers always seem to stick….??    but i will def make again!!!  served in pita,  and tortilla as a wrap.  

Delicious!

Frann226
April 29, 2015
These were great. Made a few substitutions based on ingredients on hand/taste preferences. I used the entire avocado for the dressing. Omitted the red onions as I don't like them. Used a mix of pre-shredded white cheeses that I had on hand (an Italian mix and a little mozzarella). Served "open faced" on a half of a piece of packaged naan bread since weirdly, my market didn't have any pita. Pita, Spread, Greens (spring mix), Falafal. Delicious!

JulieUpton's Review

horsjumpr
July 26, 2014
We loved this! Even my husband who dislikes all the crazy vegetarian (I'm a would love to be vegetarian) recipes I try loved this. It is quick,too. Try it,you will like it!

ChelseyGirl44's Review

RaeByrd1982
March 05, 2014
N/A

AlexaJ's Review

bkdice
February 04, 2014
N/A

sukeedog's Review

AnnieRay
November 30, 2013
N/A

RaeByrd1982's Review

mdecampo
September 20, 2013
Amazing! I don't like cilantro or cumin so I just used Ms. Dash garlic & herb.

gumdropgirl's Review

Ashley22
September 08, 2013
So delicious! This is more Mexican with pinto beans, cilantro and avocado vs falafel. At any rate, loved it!

rebeccaj321's Review

shankoene
August 19, 2013
N/A