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

Prep Time: 10 Minutes

Cook Time: 10 Minutes

Ready In: 20 Minutes

Servings: 4

Healthy, vegetarian Mediterranean treat Use whole-wheat pita or lettuce wrap for diabetic or south beach diet version

Ingredients:

1 (15 ounce) 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 ounce)

2 tablespoons finely chopped green onions

1 tablespoon finely chopped cilantro

1/8 teaspoon ground cumin

1 large egg white

1 1/2 teaspoons canola oil

1/4 cup mashed peeled avocado

2 tablespoons finely chopped tomatoes

1 tablespoon finely chopped red onion

2 tablespoons nonfat sour cream

1 teaspoon fresh lime juice

1/8 teaspoon 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:

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.

By RecipeOfHealth.com