A Little Time and a Keyboard: Meatless Monday: Yummy Pinto Bean Falafel

Meatless Monday: Yummy Pinto Bean Falafel

Monday, January 30, 2012

We try to eat a couple of meatless dinners every week.  I am always searching for new recipes to spice up these entrees and make something other than the obvious options.  I found a recipe for a vegetarian falafel from Cooking Light that we totally love.  Here is my version of this delicious recipe:


  • 1 (15-ounce) can pinto beans, rinsed and drained
  • 1/2 cup (2 ounces) shredded Monterey Jack or Swiss
  • 1/4 cup crushed baked blue tortilla chips
  • 2 tablespoons finely chopped green onions
  • 1 tablespoon chopped cilantro 
  • 1/8 teaspoon ground cumin
  • 1 large egg white 
  • 1 peeled and sliced avocado 
  • 1 chopped tomato 
  • 1/4 thinly sliced red onion 
  • Whole wheat pitas     
  • Tomatillo salsa                   

Prepare garnishes ahead of time.  Peel and cut avocado, chop tomato, and slice red onion so that they are ready once the falafel is finished. 

Rinse the pinto beans.  I usually do this in a colander.  Then, mash them with a fork in a large mixing bowl.  

Mashed Pinto Beans
Next, add the cheese, crushed blue tortilla chips, green onions, cilantro, cumin, and egg white.  Mix together.  Spray skillet with nonstick spray.  Warm up skillet.  Form about 8 small patties.  (I like to make smaller patties with this recipe because they will fit into the pita easier.)  Lightly fry patties in skillet.  They should be golden brown on each side and heated throughout.  I fried them about two minutes on each side but this will depend on how thick you make them.

Frying Falafel Patties

Once you have finished frying your falafel patties, it is time to assemble your pita sandwiches.  Slide two patties into your pita and put the garnishes of your choice on top.  While I did not use it last night, I think that a tomatillo salsa will taste great on this sandwich.   Take a look at this healthy and delicious sandwich:


  1. Tomatillo salsa would be a perfect choice!

  2. perfect! Thank you for linking up to the Thursday Favorite Things Hop! xo