Santa Fe Bean & Cheese Falafel Tacos
These Santa Fe Bean & Cheese Falafel Tacos are a delightful twist on traditional falafel, combining the rich flavors of pinto or great northern beans with melted reduced-fat mozzarella cheese and a crunchy corn tortilla chip crust. The addition of fresh scallions, bell pepper, cilantro, and garlic gives each bite a refreshing burst of flavor. This dish is perfect for family gatherings or a quick weeknight meal, as it is easy to prepare and customize to suit even the pickiest eaters. Serve it in warm pita or corn tortillas, topped with zesty lime-infused sour cream, sliced red onions, plum tomatoes, and crisp lettuce for a deliciously satisfying experience!
N/A
Servings
N/A
Calories
15
Ingredients
Ingredients
Pinto beans or great northern beans
1 (15 ounce) can (Rinsed and drained)
Reduced-fat mozzarella cheese
1/2 cup (Shredded)
Crushed baked corn tortilla chips
1/2 cup (Crushed)
Scallions
3 (Minced)
Bell pepper
1/4 cup (Finely chopped)
Cilantro
1/4 cup (Finely chopped)
Garlic
1 clove (Crushed)
Tony Chachere's seasoning
1 1/2 teaspoons ( )
Egg white
1 large ( )
Red onions
8 slices (Thinly sliced)
Plum tomatoes
8 slices (Thinly sliced)
Shredded lettuce
1 cup ( )
Reduced-fat sour cream
1/4 cup ( )
Lime zest
1/2 teaspoon ( )
Lime juice
1 teaspoon ( )
Instructions
1
Rinse and drain the beans, then use a fork or potato masher to mash them into a fine puree.
2
In a large mixing bowl, combine the mashed beans with reduced-fat mozzarella cheese, crushed tortilla chips, minced scallions, chopped bell pepper, chopped cilantro, crushed garlic, Tony Chachere's seasoning, and egg white. Stir the mixture until all ingredients are well blended.
3
Divide the mixture and shape it into 8 patties, each approximately 3 inches wide.
4
Spray a non-stick griddle or large skillet with cooking spray and heat over medium heat. Add the falafel patties, cooking for 2 to 3 minutes on each side until they are golden brown and heated through.
5
To assemble, place a cooked falafel patty in each pita pocket or taco shell. Top with slices of red onion and plum tomato, followed by a generous portion of shredded lettuce.
6
In a small bowl, mix reduced-fat sour cream with lime zest and lime juice. Spoon a dollop of this mixture over each falafel taco before serving.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Santa Fe Bean & Cheese Falafel Tacos?
Santa Fe Bean & Cheese Falafel Tacos are a fusion dish that combines bean-based falafel patties with Mexican flavors, served in taco shells or pita pockets.
What type of beans are used in this recipe?
The recipe calls for one 15-ounce can of pinto beans or great northern beans, rinsed and drained.
How do I prepare the beans for the falafel?
Use a fork or potato masher to mash the rinsed and drained beans into a fine puree.
What kind of cheese is added to the falafel mixture?
The recipe uses 1/2 cup of shredded reduced-fat mozzarella cheese.
What provides the crunchy texture in the falafel patties?
Crushed baked corn tortilla chips are mixed into the patties to provide a unique crunch.
What vegetables are included in the falafel patties?
The patties include minced scallions, finely chopped bell pepper, chopped cilantro, and crushed garlic.
What seasoning is used to flavor the falafel?
The dish is seasoned with 1 1/2 teaspoons of Tony Chachere's seasoning for a savory kick.
How many falafel patties does this recipe make?
This recipe yields approximately 8 falafel patties.
What size should the falafel patties be?
Each patty should be shaped to be approximately 3 inches wide.
How are the falafel patties cooked?
They are cooked on a non-stick griddle or large skillet over medium heat for 2 to 3 minutes per side.
Do I need oil to cook the patties?
The recipe recommends using cooking spray on a non-stick surface rather than large amounts of oil.
How should I serve these falafel tacos?
Place a cooked patty in a pita pocket or taco shell and top with onion, tomato, lettuce, and lime sour cream.
What fresh toppings are recommended for these tacos?
Recommended toppings include thinly sliced red onions, plum tomatoes, and shredded lettuce.
How do I make the lime sour cream sauce?
Mix 1/4 cup of reduced-fat sour cream with 1/2 teaspoon of lime zest and 1 teaspoon of lime juice.
Is this recipe considered healthy?
Yes, it uses beans for protein, reduced-fat dairy, and fresh vegetables for a nutritious meal.
Is this recipe spicy?
The Tony Chachere's seasoning adds some spice, but the level can be adjusted based on preference.
How long does it take to cook the patties?
The patties take about 4 to 6 minutes total to cook through until golden brown.
What is the purpose of the egg white in the recipe?
The egg white acts as a binder to help the bean and vegetable mixture hold its shape as patties.
Can I make the falafel mixture ahead of time?
Yes, you can prepare the bean mixture and store it in the refrigerator until you are ready to shape and cook the patties.
How can I tell when the patties are finished cooking?
The patties are done when both sides are golden brown and the center is heated through.
What is Tony Chachere's seasoning?
It is a Creole seasoning blend typically containing salt, red pepper, black pepper, and garlic.
Can I substitute the beans with another variety?
Yes, while pinto or great northern beans are recommended, black beans would also work well for this recipe.
Is this recipe vegetarian?
Yes, the recipe is vegetarian as it contains no meat products, though it does include cheese and egg whites.
Can I bake these patties instead of pan-frying them?
Yes, you can bake them in an oven at 375 degrees Fahrenheit until firm and lightly browned.
What type of bell pepper is best for this dish?
Any color bell pepper, such as red, green, or yellow, can be used depending on your flavor preference.
How do I mince the scallions?
Cut the scallions into very small, fine pieces using a sharp chef's knife.
Can I use full-fat cheese instead of reduced-fat?
Yes, you can substitute regular mozzarella cheese if you prefer a richer flavor.
Is this a kid-friendly recipe?
Yes, the familiar taco format and mild flavors make it a great choice for children.
What are some suggested side dishes for these tacos?
These tacos go well with Mexican rice, a side of corn, or a light cucumber salad.
How should I store leftover cooked patties?
Store leftover patties in an airtight container in the refrigerator for up to 3 days.