Meatless Monday: Pinto Bean Falafel with Avocado in Pita Bread

February 17, 2014 at 11:19 am 1 comment

Falafel and Avocado

Pinto Bean Falafel Patties:


  • 15 ounce can pinto beans, rinsed and drained
  • ½ cup Monterey Jack cheese, shredded
  • ¼ cup baked tortilla chips, finely crushed
  • 2 tablespoons green onions, finely chopped
  • 1 tablespoon cilantro, finely chopped
  • 1/8 teaspoon ground cumin
  • 1 large egg white
  • 1 ½ teaspoons canola oil


  1. In a large bowl partially mash the pinto beans together with a fork. Add the cheese, chips, green onions, cilantro, cumin and egg white. Stir until well combined.
  2. Shape the bean mixture into 4 ½ inch thick oval patties.
  3. Place the canola oil in a large nonstick skillet over medium-high heat. When the oil is heated, add the patties to the pan and cook for 3 minutes on each side, or until the patties are browned and thoroughly heated.

Avocado Spread:


  • ¼ cup avocado, mashed
  • 2 tablespoons tomato, finely chopped
  • 1 tablespoon red onion, finely chopped
  • 2 tablespoons fat-free sour cream
  • 1 teaspoon fresh lime juice
  • 1/8 teaspoon salt


  1. In a medium bowl combine the avocado, tomato, red onion, sour cream, lime juice and salt. Stir until mixed.

Putting it all Together:


  • 2 6-inch pitas, each cut in half crosswise
  • 4 thin red onion slices, separated into rings
  • microgreens


  1. Place 1 pinto bean falafel patty in each pita bread half. Spread about 2 tablespoons of the avocado spread over each falafel patty.
  2. Top the avocado spread with onion slices and microgreens and enjoy.
  3. Makes four servings.

Nutritional Information per Serving:

  • Calories:  281
  • Total Fat:  9.5g
  • Cholesterol:  13mg
  • Sodium:  625mg
  • Carbohydrates:  37.4g
  • Dietary Fiber:  5.9g
  • Protein:  12.2g

*Recipe from Meatless Monday Website:*


Entry filed under: Calories, Carbohydrates, Diabetes, Diet/Nutrition, Recipes. Tags: , , , , , , .

DiabetesAmerica Welcomes Dr. Gloria L. Ocampo to our Central San Antonio Team American Heart Month: Heart Healthy Foods

1 Comment Add your own

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