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Falafel With Avocado Spread - Healthy, Vegetarian, Low-Carb Recipe

Falafel With Avocado Spread - Healthy, Vegetarian, Low-Carb Recipe

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Falafel With Avocado Spread - Healthy, Vegetarian, Low-Carb

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Ingredients:

Serving

1 (15 oz) can pinto beans, rinsed and drained
1/2 cup shredded monterey jack cheese
1/4 cup finely crushed baked corn tortilla chips (about 3/4 oz)
2 tbsp finely chopped green onions
1 tbsp finely chopped cilantro
1/8 tsp ground cumin
1 large egg white
1 1/2 tsp canola oil
1/4 cup mashed peeled avocado
2 tbsp finely chopped tomatoes
1 tbsp finely chopped red onion
2 tbsp nonfat sour cream
1 tsp fresh lime juice
1/8 tsp salt
2 (6 inch) pita bread , each cut in half crosswise
4 thin red onions, sliced and separated into rings
1/2 cup greens (pref. microgreens)

Directions:

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.
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.
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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	316.83 Kcal (1327 kJ)
Calories from fat	128.12 Kcal
		% Daily Value*
Total Fat	14.24g	22%
Cholesterol	28.42mg	9%
Sodium	456.27mg	19%
Potassium	342.73mg	7%
Total Carbs	34.07g	11%
Sugars	5.64g	23%
Dietary Fiber	3.89g	16%
Protein	13.27g	27%
Vitamin C	10.3mg	17%
Vitamin A	0.3mg	10%
Iron	1.2mg	7%
Calcium	300.4mg	30%

Amount Per 100 g
Calories	144.63 Kcal (606 kJ)
Calories from fat	58.49 Kcal
		% Daily Value*
Total Fat	6.5g	22%
Cholesterol	12.97mg	9%
Sodium	208.29mg	19%
Potassium	156.46mg	7%
Total Carbs	15.55g	11%
Sugars	2.58g	23%
Dietary Fiber	1.77g	16%
Protein	6.06g	27%
Vitamin C	4.7mg	17%
Vitamin A	0.1mg	10%
Iron	0.6mg	7%
Calcium	137.1mg	30%

* 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.