Southwestern Falafel with Avocado Spread

Vegetarian
Health score
6%
Southwestern Falafel with Avocado Spread
45 min.
4
204kcal

Suggestions


Are you ready to tantalize your taste buds with a vibrant twist on a classic dish? Our Southwestern Falafel with Avocado Spread is a delightful fusion of flavors that celebrates the bold and sunny tastes of the Southwest. Perfectly crispy on the outside and tender on the inside, these flavorful falafel patties are made from pinto beans and packed with rich Monterey Jack cheese, fresh cilantro, and just a hint of cumin. Each bite is a savory explosion that will leave you craving more!

But what truly elevates this dish is the luscious avocado spread. Creamy, zesty, and refreshing, it combines perfectly with the warm patties nestled inside soft pita halves. Topped with chopped tomatoes and red onions, this dish is not only a feast for your palate but also a feast for your eyes with its vibrant colors and textures.

This vegetarian delight is incredibly versatile, making it an ideal choice for antipasti, starters, appetizers, or even a satisfying snack. In just 45 minutes, you can whip up a meal that serves four, all while keeping each serving at a delightful 204 calories. So gather your ingredients and get ready to impress family and friends with this healthy and delicious dish that brings a little taste of the Southwest into 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
  • ounces monterrey jack cheese shredded
  • 6-inch wholewheat pita breads cut in half crosswise ()
  • tablespoons plum tomatoes finely chopped
  • tablespoon onion red finely chopped
  • 0.1 teaspoon salt 
  • tablespoons cream fat-free sour

Equipment

  • bowl
  • frying pan

Directions

  1. To prepare patties, place pinto beans in a medium bowl; partially mash with a fork.
  2. Add Monterey Jack cheese and next 5 ingredients (through egg white); stir until well combined. Form into 4 (1/2-inch-thick) oval patties.
  3. Heat canola oil in a large nonstick skillet over medium-high heat.
  4. Add patties; cook 3 minutes on each side or until patties are browned and thoroughly heated.
  5. To prepare spread, while patties cook, combine the avocado, plum tomato, red onion, sour cream, lime juice, and salt.
  6. Place 1 patty in each pita half.
  7. Spread about 2 tablespoons avocado spread over patty in each pita half.

Nutrition Facts

Calories204kcal
Protein20%
Fat35.07%
Carbs44.93%

Properties

Glycemic Index
85.75
Glycemic Load
5.59
Inflammation Score
-4
Nutrition Score
9.2117390243903%

Flavonoids

Cyanidin
0.03mg
Epicatechin
0.03mg
Epigallocatechin 3-gallate
0.01mg
Eriodictyol
0.03mg
Hesperetin
0.11mg
Naringenin
0.05mg
Isorhamnetin
0.13mg
Kaempferol
0.06mg
Myricetin
0.01mg
Quercetin
0.93mg

Nutrients percent of daily need

Calories:204.33kcal
10.22%
Fat:8.13g
12.51%
Saturated Fat:3.19g
19.96%
Carbohydrates:23.44g
7.81%
Net Carbohydrates:17.4g
6.33%
Sugar:1.73g
1.92%
Cholesterol:13.16mg
4.39%
Sodium:491.52mg
21.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.43g
20.86%
Fiber:6.03g
24.14%
Phosphorus:194.09mg
19.41%
Manganese:0.38mg
18.78%
Calcium:178.14mg
17.81%
Magnesium:50.44mg
12.61%
Vitamin K:12.76µg
12.15%
Potassium:419.18mg
11.98%
Iron:1.93mg
10.72%
Copper:0.21mg
10.66%
Folate:41.32µg
10.33%
Vitamin B2:0.15mg
8.83%
Zinc:1.21mg
8.08%
Vitamin E:1.2mg
8.03%
Selenium:4.93µg
7.04%
Vitamin B6:0.14mg
6.85%
Vitamin B1:0.09mg
5.72%
Vitamin A:243.23IU
4.86%
Vitamin C:3.86mg
4.68%
Vitamin B5:0.34mg
3.36%
Vitamin B3:0.58mg
2.88%
Vitamin B12:0.14µg
2.38%
Source:My Recipes