Falafel with Avocado Spread

Serves: 4
Prep Time: about 30 minutes
Author: Cooking Light, September 2007 (*with my own adjustments….)

fallafel pic


1 (15-ounce) can pinto beans, rinsed and drained
1/2 cup (2 ounces) shredded Monteray Jack cheese
1/4 cup finely crushed baked tortilla chips
2 T finely chopped green onions
1 T finely chopped cilantro
*1/2 t ground cumin
*1/4 t adobo
*salt and pepper
1 large egg white
EVOO-I used an extra light variety in a  spray bottle

1/4 C mashed, peeled avocado
2 T finely chopped tomato (I left this out so my son would eat it)
1 T finely chopped red onion (I left this out so my son would eat it)
2 T fat-free sour cream
1 t lime juice
1/8 t salt

Remaining ingredients:
2 (6-inch) pitas, each cut in half crosswise (or I used those new sandwhich thins)
4 thin red onion slices
Microgreens (I used butter lettuce)

1. Place pinto beans in a medium bowl; partially mash with a fork or masher. Add cheese, tortilla chips, green onions, cilantro, cumin, adobo, salt, pepper and egg white. Stir until well combined. Shape bean mixture into 4, 1/2 inch thick oval patties.

2. Heat a little EVOO (just a couple spritzes) in a nonstick skillet over medium-high heat. Add patties to pan; cook 3 minutes on each side or until patties are browned and thoroughly heated. Set aside.

3. To prepare spread, combine all ingredients, stirring well. Place 1 patty in each pita half. Spread with 2 T spread and top with garnishes.

Notes: Ok, my 4-year old son and very picky hubby ate these on more than one occasion! Hooray! I opted to leave the tomato and onion out of the avocado spread and go for slices on my sandwhich instead.  I also used sandwhich thins instead of pita slices.


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