Falafel with Avocado Spread

Put a fun latin twist on a classic Middle Eastern falafel pita sandwich by adding a homemade guacamole and latin flavors! Garnish with some greens and thinly sliced red onion for a delicious and flavorful meal!


Patty Ingredients:
1 (15-oz) can pinto beans, rinsed and drained
1/2 cup shredded Monterey Jack cheese
1/4 cup finely crushed baked tortilla chips
2 Tbsp finely chopped green onions
1 Tbsp finely chopped green onions
1 Tbsp finely chopped cilantro
1/4 tsp ground cumin
1 large egg white
1 1/2 tsp canola oil

Spread Ingredients:
1/4 cup mashed peeled avocado
2 Tbsp finely chopped tomato
1 Tbsp finely chopped red onion
2 Tbsp fat-free sour cream
1 tsp fresh lime juice

Remaining Ingredients:
1 (6-inch) pitas, cut in half crosswise
4 thin onion slices, separated into rings

1. To prepare patties, place pinto beans in a medium bowl and 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.

Yield: 4 servings (281 calories, 9.5 g total fat, 3.4 g saturated fat, 12.2 g protein, 37.4 g carbohydrate, 5.9 g fiber, 13 mg cholesterol)

Cooking Light, September 2007


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Filed under Nourish the Body

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