Bean And Rice Patties In Pita With Yogurt Tahini Dressing Rezept

Craving a healthier, flavorful twist on falafel? These hearty bean and rice patties, inspired by Moosewood's low-fat favorites, are packed with spices and nestled in warm pita bread with a creamy yogurt-tahini dressing. A fantastic vegetarian meal that's quick, easy, and bursting with flavor! Customize the spice level to your liking – more cumin and cayenne are always welcome! Prep time excludes brown rice cooking.

Vorbereitung 20 Min.

Kochzeit 40 Min.

Kalorien 528.7 kcal

Eiweiß 56g

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Bean And Rice Patties In Pita With Yogurt Tahini Dressing

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Zutaten für Bean And Rice Patties In Pita With Yogurt Tahini Dressing

1 tablespoon olive oil
1/2 cup finely chopped onion
1 clove minced garlic
1/2 teaspoon salt, plus a pinch
1 tablespoon ground cumin
Bell Pepper (not used in recipe)
1 (15-ounce) can cannellini beans, mashed
Fresh Parsley (not used in recipe)
1 cup brown rice, cooked
1 tablespoon lemon juice
1/4 teaspoon black pepper
1/2 teaspoon cayenne pepper
1/2 cup plain Greek yogurt
2 tablespoons tahini
1 clove minced garlic
Pita bread (for serving 8-10 patties)
Carrot (not used in recipe)
Chopped Tomato (not used in recipe)
Cucumber (not used in recipe)

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Zubereitung von Bean And Rice Patties In Pita With Yogurt Tahini Dressing

Cook 1 cup of brown rice according to package directions. Set aside to cool.
While rice cooks, mash 1 (15-ounce) can of beans (kidney, black, or pinto) with a fork. Leave some texture for a heartier patty.
In a large bowl, combine the cooked rice, mashed beans, 1/2 cup finely chopped onion, 1/4 cup chopped cilantro, 1 tablespoon ground cumin, 1/2 teaspoon cayenne pepper (or more, to taste), 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
Mix well to combine all ingredients.
Form the mixture into 8-10 patties, about 1/2 inch thick.
Heat 1 tablespoon of olive oil in a large skillet over medium heat.
Cook the patties for 3-4 minutes per side, or until golden brown and heated through.
Meanwhile, whisk together 1/2 cup plain Greek yogurt, 2 tablespoons tahini, 1 tablespoon lemon juice, 1 clove minced garlic, and a pinch of salt for the dressing.
Warm pita bread according to package directions.
Serve the bean and rice patties in warm pita bread, topped with the creamy yogurt-tahini dressing. Garnish with extra cilantro, if desired.

Nutrition Information (Approximate per serving)

Sodium

40 g

Sugar

49g

Fat

Carbs

29g

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Häufig gestellte Fragen

Wie lange dauert die Zubereitung von Bean And Rice Patties In Pita With Yogurt Tahini Dressing?

Bean And Rice Patties In Pita With Yogurt Tahini Dressing dauert insgesamt etwa 60 Minuten – ungefähr 20 Minuten Vorbereitung und 40 Minuten Kochzeit.

Wie viele Kalorien hat Bean And Rice Patties In Pita With Yogurt Tahini Dressing?

Bean And Rice Patties In Pita With Yogurt Tahini Dressing hat etwa 528.7 Kalorien pro Portion, mit ungefähr 56 g Eiweiß, 29 g Kohlenhydraten und 12 g Fett.

Welche Zutaten brauche ich für Bean And Rice Patties In Pita With Yogurt Tahini Dressing?

Die wichtigsten Zutaten für Bean And Rice Patties In Pita With Yogurt Tahini Dressing sind Olive Oil, Onions, Garlic Cloves, Salt, Cumin, Bell Pepper. Die vollständige Liste mit Mengenangaben findest du oben.