Pinto Bean Falafel with Avocado

Pinto beans replace chickpeas in this Latin twist on a Middle-Eastern classic. Avocado spread stands in for the traditional yogurt to cool down the spiced pinto patties. This recipe comes to us from our friends at

Serves 4

For the pinto bean falafel patties:

  • 1 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

For the 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

To complete the pinto bean falafel with avocado:

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

To make the pinto bean falafel patties:

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.

Shape the bean mixture into 4 ½ inch thick oval patties.

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.

To make the avocado spread:

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

To complete the pinto bean falafel with avocado:

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

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Nutrition Information

Pinto Bean Falafel with Avocado

Servings per Recipe: 4

Amount per Serving

Calories:  281

Calories from Fat:  84.3

Total Fat:  9.5g

Saturated Fat:  3.4g

Cholesterol:  13mg

Sodium:  625mg

Carbohydrates:  37.4g

Dietary Fiber:  5.9g

Protein:  12.2g

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