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Southwestern Falafel with Avocado Spread Recipe

Looking for an easy Southwestern Falafel with avocado spread recipe? Learn how to make Southwestern Falafel with avocado spread using healthy ingredients.


Submitted by leighla17

Makes 4 servings



A southwestern vegetarian take on falafel

Recipe Ingredients for Southwestern Falafel with avocado spread

15 ounce pinto beans, rinsed and drained
1/2 cup (2 ounces) shredded Monterey Jack cheese
1 oz baked tortilla chips , finely crushed (oz) (oz)
2 tablespoons green onions, finely chopped
1 tablespoon cilantro, finely chopped
1/8 teaspoon ground cumin
1 large egg white
1 1/2 teaspoons canola oil
1/4 cup avocado, mashed peeled
2 tablespoons tomato, finely chopped
1 tablespoon red onion, finely chopped
2 tablespoons fat-free sour cream
1 teaspoon fresh lime juice
1/8 teaspoon salt

Recipe Directions for Southwestern Falafel with avocado spread

  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.

Categories

Beans, Main Dish, American-Southwestern

Nutrition Facts
Serving Size 166.7g
Amount Per Serving
Calories
497
Calories from Fat
82
% Daily Value*
Total Fat
9.1g
14%
Saturated Fat
3.3g
16%
Trans Fat
0.0g
Cholesterol
13mg
4%
Sodium
227mg
9%
Potassium
1577mg
45%
Total Carbohydrates
75.3g
25%
Dietary Fiber
17.6g
70%
Sugars
3.3g
Protein
28.2g
Vitamin A 5% Vitamin C 16%
Calcium 25% Iron 32%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • Low in sodium
  • Low in sugar
  • High in dietary fiber
  • High in selenium
  • High in thiamin
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