Toasted Avocado & Bean Pitas

7 10 580
Ingredients Minutes Calories
Prep Cook Servings
5 min 5 min 4
Toasted Avocado & Bean Pitas
Health Rating
A delicious and nutritious vegetarian pita!

Ingredients


4 small pita Pita bread, whole-wheat
1 can(s) (15 oz) Red kidney beans, canned, drained (rinsed)
4 avocado(s) Avocado
4 tbsp Sour cream, vegan
1/4 cup Green onion, scallion, ramp (chopped)
1 pinch Salt and pepper (to taste)
2 tsp Garlic powder (divided, to taste)

Instructions


1. Preheat oven to 325F and line baking sheet with parchment paper.

2. Place pitas on baking sheet and let them get warm for about 10 minutes. You do not want them too crispy.

3. While the pitas are toasting in the oven, heat up the beans in a small fry pan and add seasonings like salt, pepper, and garlic powder. Leave on the fry pan about 5-6 minutes, just until warm.

4. Mash up 4 avocados. Add seasonings salt, pepper and garlic powder, mix well.

5. Once your pitas are toasty, and the beans are ready you can assemble accordingly.

6. Take a generous spoonful of mashed avocado and spread it across your warm, toasty pita. Throw on about 1/4 to 1/3 cup of beans to each pita.

7. Dollop each pita with a serving of vegan sour cream or hummus.

8. Sprinkle with green onions or scallions, season with salt/pepper,

Enjoy!

Nutrition Facts

Per Portion

Calories 580
Calories from fat 302
Calories from saturated fat 47
Total Fat 34 g
Saturated Fat 5.2 g
Trans Fat 0
Polyunsaturated Fat 4.3 g
Monounsaturated Fat 19.8 g
Cholesterol 0
Sodium 386 mg
Potassium 1283 mg
Total Carbohydrate 55 g
Dietary Fiber 23.6 g
Sugars 1.7 g
Protein 15.0 g

Dietary servings

Per Portion


Grain 0.8
Meat Alternative 0.7
Milk Alternative 0.3
Vegetables 2.8

Energy sources


Pygal38%461.16746277592244161.654753164517752%313.6924649443015252.4749797288986610%352.0335367041867111.825848782666138%52%10%CarbohydratesFatProtein

Notes:

No red kidney beans?

use chickpeas instead

To make this a lighter and grain-free

use iceberg lettuce wraps or any other green of your choice


Nutritional Highlights

Red Kidney Beans

are high in calcium, folic acid, complex carbohydrates and fiber, they help to boost energy and have anti-oxidative properties that help to destroy harmful free radicals from your body

 

 

Recipe from:
Lunch
Main