Bean and Rice Patties in Pita With Yogurt Tahini Dressing |
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Prep Time: 20 Minutes Cook Time: 20 Minutes |
Ready In: 40 Minutes Servings: 1 |
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This is a fun meal from Moosewood's Lowfat Favorites. The cookbook says this makes a lower fat substitute for felafel (which I love) - I don't know about replacing felafel, but these are good for their own sake. I added a bit more spice to the mix than the recipe called for - more cumin and a touch of cayenne - and next time I'll probably add even more - so feel free to season them however your family will like it best! Prep time does not include cooking brown rice. Ingredients:
2 teaspoons olive oil |
2 cups minced onions (i probably used just 1 cup) |
2 garlic cloves, minced |
1 teaspoon salt |
2 teaspoons 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 t dried would be fine as well) |
2 cups cooked brown rice |
1 tablespoon lemon juice |
pepper, to taste |
cayenne, to taste (optional) |
1 1/2 cups nonfat plain yogurt |
2 tablespoons tahini |
1 -2 garlic clove, minced |
1 tablespoon lemon juice |
1/2-1 teaspoon cumin |
1/2 teaspoon 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:
1. 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.
2. Add the bell peppers and cumin and cook for 5 minutes more, till peppers are soft, stirring frequently.
3. Remove from heat and set aside.
4. Thoroughly mash the beans by hand in a large mixer bowl (I used a potato masher).
5. Combine the parsley, rice and lemon juice into the mashed beans.
6. Add the cooked vegetables and mix well.
7. Add black pepper to taste (and any other seasonings you might like, especially if you like things spicy).
8. 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.
9. Shape the mixture into about 18 small patties, about 2 1/2 inches across.
10. Prepare a large nonstick skillet with cooking spray.
11. Heat the skillet and cook the patties to medium heat till golden brown on the underside, about 5-8 minutes.
12. Gently turn them and lightly brown the other side, about 3-5 minutes longer.
13. 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.
14. For dressing:.
15. 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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