Falafel with Avocado Spread

Yield: 4 servings (serving size: 1 stuffed pita half)

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

Preparation

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.

Nutritional Information

Calories:

281 (30% from fat)

Fat:

9.5g (sat 3.4g,mono 3.9g,poly 1.5g)

Protein:

12.2g

Carbohydrate:

37.4g

Fiber:

5.9g

Cholesterol:

13mg

Iron:

2.4mg

Sodium:

625mg

Calcium:

188mg