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Falafel with Avocado Spread Recipe

The Hummus Recipes Kitchen (The Home of Middle Eastern Food Recipes) invites you to try Falafel with Avocado Spread Recipe.  Enjoy the good taste of Middle Eastern Food and learn how to make Falafel with Avocado Spread. 

The beauty of this Latin twist on the classic Middle Eastern falafel sandwich is its simplicity, and of course, flavor. Garnish with microgreens and sliced red onion.

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

Ingredinets

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

  1. 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.
  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.

Nutritional Information


Amount per serving

Calories: 281
Calories from fat: 30%
Fat: 9.5g
Saturated fat: 3.4g
Monounsaturated fat: 3.9g
Polyunsaturated fat: 1.5g
Protein: 12.2g
Carbohydrate: 37.4g
Fiber: 5.9g
Cholesterol: 13mg
Iron: 2.4mg
Sodium: 625mg
Calcium: 188mg

Ann Taylor Pittman, Cooking Light
SEPTEMBER 2007
 
More from the Hummus Recipes Kitchen:

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Falafel with Garlicky Tahini Sauce Recipe
Easy Falafel Recipe  
Falafel Sauce Recipe 
Falafel and hummus on pita bread recipe  
Falafel wraps with tzatziki recipe 
 
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