Falafel with Avocado Spread Recipe

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%