Southwestern Falafel with Avocado Spread

Inspired by the traditional Middle Eastern sandwich of chickpea patties in pita bread, this Southwestern-accented version features cumin-flavored pinto bean patties and a spread that is much like guacamole.

Yield: 4 servings (serving size: 1 stuffed pita half)

Ingredients

• Patties:
• 1  (15-ounce) can pinto beans, rinsed and drained
• 1/2  cup  (2 ounces) shredded Monterey Jack cheese
• 1/4  cup  finely crushed baked 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
• 
  Spread:
• 1/4  cup  mashed peeled avocado
• 2  tablespoons  finely chopped plum tomato
• 1  tablespoon  finely chopped red onion
• 2  tablespoons  fat-free sour cream
• 1  teaspoon  fresh lime juice
• 1/8  teaspoon  salt
• 2  (6-inch) pitas, each cut in half crosswise

Preparation

To prepare patties, place pinto beans in a medium bowl; partially mash with a fork. Add Monterey Jack cheese and next 5 ingredients (through egg white); stir until well combined. Form into 4 (1/2-inch-thick) oval patties.

Heat canola oil in a large nonstick skillet over medium-high heat. Add patties; cook 3 minutes on each side or until patties are browned and thoroughly heated.

To prepare spread, while patties cook, combine the avocado, plum tomato, red onion, sour cream, lime juice, and salt. Place 1 patty in each pita half. Spread about 2 tablespoons avocado spread over patty in each pita half.

Nutritional Information

Calories:

281 (30% from fat)

Fat:

9.5g (sat 3.4g,mono 3.9g,poly 1.5g)

Protein:

12.2g

Carbohydrate:

37.4g

Fiber:

5.9g

Cholesterol:

13mg

Iron:

2.4mg

Sodium:

625mg

Calcium:

188mg