Difficulty: Easy - for beginners
Dietary guidance: v
1 can (15oz) Anasazi or pinto beans, rinsed drained
1/2 cup shredded reduced fat pepperjack cheese
1/2 cup baked tortilla chips, finely crushed
3 scallions, minced
1/4 cup red bell pepper, finely chopped
1/4 cup chopped cilantro
1 clove garlic, crushed through a press
1 1/2 teaspoon chili powder
1 teaspoon salt
1 large egg white
8 whole wheat pitas, ( 4 1/2 inch) top third cut off
8 thin slices red onion
8 thin slices plum tomato
1 cup shredded romaine lettuce
1/3 cup reduced fat sour cream mixed with 1/2 teaspoon lime zest and 1teaspoon lime juice.
1.) Place beans in a medium bowl and mash with a fork until a coarse puree forms. Add cheese, tortilla chips, scallions, bell pepper, cilantro, garlic, chili powder, salt, and egg white; stir until well combined. Shape 1/4 cupfuls into 8 (3 in.) patties.
2.) Spray a nonstick griddle or large skillet with olive oil cooking spray and heat over medium heat. Cook falafel 2 to 3 minutes per side, until browned and heated though.
3.) Place a falafel in each pita with shredded lettuce and a slice of onion and tomatoe.