Falafel With Avocado Spread - Healthy, Vegetarian, Low-Carb

Healthy, vegetarian Mediterranean treat Use whole-wheat pita or lettuce wrap for diabetic or south beach diet version

• Ready In: 20 mins
• Serves: 4

Ingredients

• 1 (15 ounce) can pinto beans, rinsed and drained
• 1⁄2 cup  shredded monterey jack cheese
• 1⁄4 cup  finely crushed baked corn tortilla chips (about 3/4 ounce)
• 2  tablespoons  finely chopped green onions
• 1  tablespoon  finely chopped cilantro
• 1⁄8 teaspoon ground cumin
• 1  large  egg white
• 1 1⁄2 teaspoons canola oil
• 1⁄4 cup  mashed peeled avocado
• 2  tablespoons  finely chopped tomatoes
• 1  tablespoon  finely chopped red onion
• 2  tablespoons nonfat sour cream
• 1  teaspoon fresh lime juice
• 1⁄8 teaspoon salt
• 2 (6 inch)  pita bread, each cut in half crosswise
• 4  thin red onions, sliced and separated into rings
• 1⁄2 cup greens (pref. microgreens)

Directions

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