Bean And Rice Patties In Pita With Yogurt Tahini Dressing Recette

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.

Préparation 20 min

Cuisson 40 min

Calories 528.7 kcal

Protéines 56g

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Bean And Rice Patties In Pita With Yogurt Tahini Dressing

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour 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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Comment préparer 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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Questions fréquentes

Combien de temps faut-il pour préparer Bean And Rice Patties In Pita With Yogurt Tahini Dressing ?

Bean And Rice Patties In Pita With Yogurt Tahini Dressing prend environ 60 minutes du début à la fin — environ 20 minutes de préparation et 40 minutes de cuisson.

Combien de calories contient Bean And Rice Patties In Pita With Yogurt Tahini Dressing ?

Bean And Rice Patties In Pita With Yogurt Tahini Dressing contient environ 528.7 calories par portion, avec environ 56 g de protéines, 29 g de glucides et 12 g de lipides.

De quels ingrédients ai-je besoin pour Bean And Rice Patties In Pita With Yogurt Tahini Dressing ?

Les principaux ingrédients de Bean And Rice Patties In Pita With Yogurt Tahini Dressing sont Olive Oil, Onions, Garlic Cloves, Salt, Cumin, Bell Pepper. Consultez la liste complète avec les quantités ci-dessus.