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Falafel Pita Sandwiches

falafel pita sandwiches
  • (15 oz. can) pinto beans, rinsed and drained
  • (1/2 cup) Monterey Jack cheese, shredded
  • (1/4 cup) baked tortilla chips, finely crushed
  • (2 Tbsp.) green onions, finely chopped
  • (1 Tbsp.) cilantro, finely chopped
  • (1/8 tsp.) ground cumin
  • (1 large) egg white
  • (1 1/2 tsp.) canola oil
  • (1/4 cup) avocado, peeled and mashed
  • (2 Tbsp.) tomato, finely chopped
  • (1 Tbsp.) red onion, finely chopped
  • (2 Tbsp.) fat-free sour cream
  • (1 tsp.) fresh lime juice
  • (1/8 tsp.) salt
  • (2 6-in.) pitas, each cut in half crosswise
  • (4 thin slices) red onion, separated into rings
  • Microgreens

Falafel Pita Sandwiches

Homemade falafel patties stuffed in halved pitas with a creamy avocado spread, zesty red onion and microgreens.

Preparation Time
About 20 minutes
Cook Time
About 6 minutes


  1. 1Place a large nonstick skillet over medium-high heat. Add oil.
  2. 2In a medium bowl, mash pinto beans with a fork. Stir in cheese, crushed chips, green onions, cilantro, cumin and egg white. Separate into 4 even patties.

  3. 3Place patties in skillet, cook 6 minutes or until browned, flipping halfway through.
  4. 4Meanwhile, stir together avocado, tomato, red onion, sour cream, lime juice and salt in a small bowl.
  5. 5To assemble sandwiches, place 1 patty, 2 Tbsp. avocado spread, red onions and microgreens into each pita. Serve and enjoy.

Nutritional Information

Serving Size: 1 pita half

Amount Per Serving:
  • Calories 281
  • Total Fat 9.5 g
  • Total Carbohydrate 37.4 g
  • Protein 12.2 g
  • Cholesterol 13 mg
  • Sodium 625 mg
  • Fiber 5.9 g

Additional Information

Recipe Category: Lunch

Recipe Subcategory: Wraps and Pitas

Recipe Ethnicity: Middle-Eastern

Dietetic Info:
  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: Contains Eggs, Dairy

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.