Sunday, August 10, 2008

Southwestern Falafel with Avocado Spread

Try this southwestern version of that Middle Eastern vegan/vegetarian staple - falafel. These little sandwiches are a great way to get some protein, plus absolutely delicious! The sauce in this version is more like guacamole than the traditional tahini.

To make the patties, pour one (15.5 oz) can pinto beans (rinsed and drained) into a medium bowl. Mash slightly with a fork. The recipe calls for one egg white to use as a thickener, but make the equivalent of one egg using the egg replacer of your choice (such as Ener-G). Along with the 'egg' add: 1/2 cup shredded Monterey Jack vegan cheese (try the one from Vegan Gourmet:, 1/4 cup crushed baked tortilla chips (I like the ones from Guiltless Gourmet - salted or unsalted, whichever you prefer), 2 tablespoons finely chopped green onions, 1 tablespoon finely chopped cilantro and 1/8 tsp. cumin. Stir to combine. (Full disclosure: I thought I had cilantro in my fridge, but didn't, so I omitted it - oops!).

Shape the bean mixture into four even patties.

Heat a teaspoon and a half of canola oil over medium-high heat in a large skillet. Cook the patties for 3 minutes on each side until lightly browned.

While they cook, mix together: 1/4 cup mashed peeled avocado, 2 tablespoons finely chopped plum tomato, one tablespoon finely chopped red onion, 2 tablespoons vegan sour cream (such as Tofutti), a teaspoon lime juice and 1/8 tsp. salt.

Cut 2 (6-inch) pitas in half. Place one bean patty in each pita half, and spread two tablespoons of the avocado mixture over each patty. One pita half is 290 calories.

pinto beans $0.79
'Monterey Jack' $4.19
tortilla chips $2.29
green onions $0.99
avocado $1.99
plum tomato $1.99
red onion $1.01
pitas $1.99

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The Vegan Pantry

  • Vegan yogurt - Whole Soy
  • Vegan milk - Silk
  • Vegan Feta - Sunergia
  • Vegan Cheese - Galaxy Foods
  • Vegan Eggs - Ener-G
  • Vegan Butter - Earth Balance