Global Eats: Falafel Style

Global Eats: Falafel Style

We’re all about trying new foods at Mom Dishes It Out. Our post yesterday highlighted a number of recipes from all around the world and encouraged families to try new foods. To continue this trend we wanted to share this delicious Falafel recipe from our friends at Cooking Light. This recipe puts a Latin American twist on a Middle Eastern classic.
Prep Time20 mins
Cook Time30 mins
Course: Entrees
Cuisine: Middle Eastern
Keyword: avocado spread, entrée recipe, falafel recipe, Vegetarian


  • Patties:
  • 1 (15-ounce) can pinto beans, rinsed and drained
  • ½ cup  (2 ounces) shredded Monterey Jack cheese
  • ¼ cup finely crushed baked tortilla chips (about 3/4 ounce)
  • 2 tablespoons finely chopped green onion
  • 1 tablespoon  finely chopped cilantro
  • teaspoon ground cumin
  • 1 large egg white
  • 1 1/2  teaspoons  canola oil


  • ¼ cup  mashed peeled avocado
  • 2 tablespoons  finely chopped tomato
  • 1 tablespoon finely chopped red onion
  • 2 tablespoons fat-free sour cream
  • 1 teaspoon fresh lime juice
  • teaspoon salt

Remaining ingredients:

  • 2 (6-inch) pitas, each cut in half crosswise
  • 4 thin red onion slices, separated into rings
  • Greens of choice


  • 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.
  • 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.
  • 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.


Falafel with Avocado Spread
Recipe courtesy of Ann Taylor Pittman of Cooking LightThe original recipe can be found by clicking here.

Shop books by Laura to tune in to the power of positive nutrition.