Menu

Black Bean Falafel - Lunch Version

<p>Crispy and bursting with savory spice these Black Bean Falafels are an addictive way to sneak in some extra fiber and protein.</p>
4 Servings Recipe By

Ingredients

  • 2 cups drain and rinse Black Beans, Canned
  • 1/2 cups Mexican Cheese, Shredded
  • 1/4 cups crush Tortilla Chips
  • 1/8 cups dice Green Onion (Scallion)
  • 1 tablespoon chop Cilantro, Fresh
  • 1 teaspoon Taco Seasoning
  • 2 individual Egg White
  • 1 1/2 teaspoons Canola Oil

Serving Day Ingredients

  • 4 individual halve Pita Bread, Whole Wheat

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = 1 falafel w/ pita halve
  • 300 Calories
  • 9g Total Fat
  • 3g Sat Fat
  • 0g Trans Fat
  • 13mg Cholesterol
  • 816mg Sodium
  • 41g Total Carb
  • 6g Fiber
  • 1g Total Sugars (Includes 0g Added Sugars)
  • 15g Protein
  • 6 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. In a mixing bowl, mash beans with a fork.
  2. Mix in cheese, crushed tortilla chips, green onions, cilantro, taco seasoning and egg whites. Stir until combined.
  3. Divide mixture and shape into patties about 1/2 inch thick.
  4. Heat oil in skillet over medium high heat.
  5. Cook patties until browned and heated through, about 3 minutes per side.
  6. Drain on paper towel.
  7. Serve with pitas by opening pocket in each pita half. Place patty inside.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. In a mixing bowl, mash beans with a fork.
  2. Mix in cheese, crushed tortilla chips, green onions, cilantro, taco seasoning and egg whites. Stir until combined.
  3. Divide mixture and shape into patties about 1/2 inch thick.
  4. Heat oil in skillet over medium high heat.
  5. Cook patties until browned and heated through, about 3 minutes per side.
  6. Drain on paper towel. Allow patties to cool.
  7. Place wax paper between patties and place in gallon freezer bag. Label and freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
  2. Reheat as desired.
  3. Serve with pitas by opening pocket in each pita half. Place patty inside.

© 2024