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 delightful twist on a classic favorite? Introducing our Southwestern Falafel with Avocado Spread, a vibrant and satisfying dish that is perfect for any occasion. Whether you're looking for a scrumptious appetizer, a hearty snack, or a light meal, this vegetarian recipe is sure to impress.

In just 45 minutes, you can whip up four servings of these flavorful falafel patties, packed with protein and bursting with the essence of Southwestern cuisine. The combination of pinto beans, Monterey Jack cheese, and fresh herbs creates a deliciously unique flavor profile that will leave you craving more. Each bite is complemented by a creamy avocado spread, enriched with zesty lime juice and fresh vegetables, making it a perfect pairing for the crispy patties.

Not only is this dish a feast for the senses, but it also caters to a variety of dietary preferences, with a caloric breakdown that balances protein, fats, and carbohydrates. With just 204 calories per serving, you can indulge guilt-free while enjoying the rich textures and vibrant flavors. So gather your ingredients, fire up the skillet, and get ready to impress your family and friends with this mouthwatering Southwestern Falafel!

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 white 
  • tablespoons green onions finely chopped
  • 0.1 teaspoon ground cumin 
  • teaspoon juice of lime fresh
  • ounces monterrey jack cheese shredded
  • 6-inch pitas cut in half crosswise ()
  • tablespoons plum tomatoes finely chopped
  • tablespoon onion red finely chopped
  • 0.1 teaspoon salt 
  • tablespoons cup heavy whipping 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