Falafel with Avocado Spread

Vegetarian
Health score
9%
Falafel with Avocado Spread
45 min.
4
249kcal

Suggestions


Are you ready to tantalize your taste buds with a delicious and nutritious dish? Introducing our Falafel with Avocado Spread, a vegetarian delight that perfectly blends flavors and textures, making it an ideal choice for a range of meals—from antipasti to appetizers. In just 45 minutes, you can create a culinary experience that your friends and family will rave about!

This recipe features crispy, golden-brown falafel patties made from wholesome pinto beans, enhanced with the creaminess of shredded Monterey Jack cheese and the zest of fresh lime juice. Each patty is pan-fried to perfection, offering a satisfying crunch with every bite. But it doesn’t stop there! Paired with a rich and creamy avocado spread, infused with cilantro, green onions, and a touch of spice from ground cumin, this dish becomes a celebration of flavor.

Enjoy your falafel nestled in warm pita halves, garnished with vibrant microgreens and zesty red onions for added freshness. Whether you're hosting a lively gathering or simply craving a comforting snack, this falafel with avocado spread is not only a feast for the eyes but also a wholesome meal packed with nutrients—perfectly balancing protein, fats, and carbohydrates. Get ready to impress with this one-of-a-kind recipe that’s sure to become a staple in your kitchen!

Ingredients

  • 0.3 cup avocado peeled mashed
  • 0.8 ounce baked tortilla chips crushed finely
  • 15 ounce pinto beans rinsed drained canned
  • 1.5 teaspoons canola oil 
  • tablespoon cilantro leaves finely chopped
  • large egg whites 
  • tablespoons spring onion finely chopped
  • 0.1 teaspoon ground cumin 
  • teaspoon juice of lime fresh
  • servings sprouts 
  • ounces monterrey jack cheese shredded
  • 6-inch wholewheat pita breads cut in half crosswise ()
  • tablespoon onion red finely chopped
  •  onion red separated thin
  • 0.1 teaspoon salt 
  • tablespoons cream fat-free sour
  • tablespoons tomatoes finely chopped

Equipment

  • bowl
  • frying pan

Directions

  1. To prepare patties, place pinto beans in a medium bowl; partially mash with a fork.
  2. Add cheese and next 5 ingredients (through egg white); stir until well combined. Shape bean mixture into 4 (1/2-inch-thick) oval patties.
  3. Heat oil in a large nonstick skillet over medium-high heat.
  4. Add patties to pan; cook 3 minutes on each side or until patties are browned and thoroughly heated.
  5. To prepare spread, combine avocado and next 5 ingredients (through salt), stirring well.
  6. Place 1 patty in each pita half.
  7. Spread about 2 tablespoons avocado spread over patty in each pita half; top with onions and greens.

Nutrition Facts

Calories249kcal
Protein18.26%
Fat29.01%
Carbs52.73%

Properties

Glycemic Index
92.5
Glycemic Load
7.86
Inflammation Score
-7
Nutrition Score
11.986086982748%

Flavonoids

Cyanidin
0.03mg
Epicatechin
0.03mg
Epigallocatechin 3-gallate
0.01mg
Eriodictyol
0.03mg
Hesperetin
0.11mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
5.64mg
Kaempferol
0.78mg
Myricetin
0.04mg
Quercetin
23.28mg

Nutrients percent of daily need

Calories:248.56kcal
12.43%
Fat:8.25g
12.69%
Saturated Fat:3.24g
20.25%
Carbohydrates:33.73g
11.24%
Net Carbohydrates:25.81g
9.39%
Sugar:6.39g
7.1%
Cholesterol:13.16mg
4.39%
Sodium:495.98mg
21.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.68g
23.36%
Fiber:7.92g
31.69%
Manganese:0.52mg
25.97%
Phosphorus:226.69mg
22.67%
Calcium:203.76mg
20.38%
Potassium:580.57mg
16.59%
Folate:62.58µg
15.64%
Magnesium:61.71mg
15.43%
Vitamin C:12.08mg
14.65%
Vitamin B6:0.27mg
13.46%
Copper:0.26mg
12.88%
Vitamin K:13.51µg
12.86%
Iron:2.17mg
12.06%
Vitamin B2:0.18mg
10.65%
Zinc:1.41mg
9.39%
Vitamin B1:0.14mg
9.14%
Vitamin E:1.23mg
8.18%
Selenium:5.49µg
7.84%
Vitamin A:246.98IU
4.94%
Vitamin B5:0.48mg
4.77%
Vitamin B3:0.71mg
3.54%
Vitamin B12:0.14µg
2.38%
Source:My Recipes