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Bean and Rice Patties in Pita With Yogurt Tahini Dressing Recipe

Bean and Rice Patties in Pita With Yogurt Tahini Dressing Recipe

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Bean and Rice Patties in Pita With Yogurt Tahini Dressing

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Ingredients:

Serving

2 tsp olive oil
2 cups minced onions (i probably used just 1 cup)
2 garlic cloves, minced
1 tsp salt
2 tsp cumin
1 cup bell pepper, minced
4 cups cooked cannellini beans (i actually used 2 16-oz cans of red kidney beans and they were great)
1 cup minced fresh parsley (i'm sure a couple tsp dried would be fine as well)
2 cups cooked brown rice
1 tbsp lemon juice
pepper , to taste
cayenne , to taste (optional)
1 1/2 cups nonfat plain yogurt
2 tbsp tahini
1 -2 garlic clove, minced
1 tbsp lemon juice
1/2-1 tsp cumin
1/2 tsp salt
pepper , to taste
pita bread
shredded carrot
chopped tomato
sliced cucumber ( add any fresh vegetables you like , good if first tossed with a little oil and vinegar)

Directions:

Warm olive oil in nonstick skillet. Add onions, garlic and salt and cook on medium low heat, stirring often, for 5-10 minutes, till onions are tender.
Add the bell peppers and cumin and cook for 5 minutes more, till peppers are soft, stirring frequently.
Remove from heat and set aside.
Thoroughly mash the beans by hand in a large mixer bowl (I used a potato masher).
Combine the parsley, rice and lemon juice into the mashed beans.
Add the cooked vegetables and mix well.
Add black pepper to taste (and any other seasonings you might like, especially if you like things spicy).
At this point, you could chill the mixture till you're ready to make the patties - I did and it probably helped make them a little easier to handle.
Shape the mixture into about 18 small patties, about 2 1/2 inches across.
Prepare a large nonstick skillet with cooking spray.
Heat the skillet and cook the patties to medium heat till golden brown on the underside, about 5-8 minutes.
Gently turn them and lightly brown the other side, about 3-5 minutes longer.
Serve hot or at room temperature - good stuffed into pita pockets with chopped veggies tossed in oil and vinegar and toppped with yogurt tahini dressing.
For dressing:.
Whisk together all the ingredients in a mixing bowl. Will keep for a week in a tightly covered container in the refrigerator.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1649.07 Kcal (6904 kJ)
Calories from fat	276.98 Kcal
		% Daily Value*
Total Fat	30.78g	47%
Cholesterol	17.75mg	6%
Sodium	4657.67mg	194%
Potassium	1991.11mg	42%
Total Carbs	245.68g	82%
Sugars	32.28g	129%
Dietary Fiber	58.57g	234%
Protein	96.82g	194%
Vitamin C	308.3mg	514%
Vitamin A	4.7mg	158%
Iron	98.7mg	548%
Calcium	913.1mg	91%

Amount Per 100 g
Calories	68.63 Kcal (287 kJ)
Calories from fat	11.53 Kcal
		% Daily Value*
Total Fat	1.28g	47%
Cholesterol	0.74mg	6%
Sodium	193.85mg	194%
Potassium	82.87mg	42%
Total Carbs	10.23g	82%
Sugars	1.34g	129%
Dietary Fiber	2.44g	234%
Protein	4.03g	194%
Vitamin C	12.8mg	514%
Vitamin A	0.2mg	158%
Iron	4.1mg	548%
Calcium	38mg	91%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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