FALAFEL WITH AVOCADO SPREAD

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.

under 10 mins
lunch
Updated on 10 June 2024

Ingredients for servings

    patties

  • 15 ounce pinto beans drained and rinsed, 1 can

  • 2 ounces shredded Monterey Jack cheese (approx. 0.5 cup)

  • 0.75 ounce finely crushed baked tortilla chips (approx 0.25 cup)

  • 2 tablespoons finely chopped green onions

  • 1 tablespoon finely chopped cilantro

  • 0.125 teaspoon ground cumin

  • 1 large egg white

  • 1.5 teaspoons canola oil

    • spread

  • 0.25 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

  • 0.125 teaspoon salt

    • Remaining ingredients

  • 2 pitas (6 inch), each cut in half crosswise

  • 4 thin red onion slices separated into rings

  • Micro-greens (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 (0.5-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.

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