The beauty of this Latin twist on the classic Middle Eastern falafel sandwich from Cooking Light is its simplicity, and of course, flavor. Garnish with microgreens and sliced red onion for a delicious brown bag lunch.
Falafel with Avocado Spread
Ingredients
For the patties
- 1 (15-ounce) can pinto beans, drained and rinsed
- 2 ounces (approx. 1/2 cup) shredded Monterey Jack cheese
- 3/4 ounce (approx 1/4 cup) finely crushed baked tortilla chips
- 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
For the 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 (optional)
Directions
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.
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 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.
Nutrition Information
Serves: 4 | Serving Size: 1 stuffed pita half
Per serving: Calories: 192; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 15mg; Sodium: 442mg; Carbohydrate: 21g; Dietary Fiber: 5g; Sugar: 0g; Protein: 10g
Nutrition Bonus: Potassium: 280mg; Iron: 10%; Vitamin A: 6%; Vitamin C: 4%; Calcium: 15%
Find more low-calorie dinner meals like this from the new Cooking Light Diet, where you can lose weight without giving up the foods you love. Learn more at CookingLightDiet.com. Follow Cooking Light on Facebook for more daily recipe inspiration.
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