Bean and Rice Patties in Pita With Yogurt Tahini Dressing

May 19, 2023May 19, 20230 2
Bean and Rice Patties in Pita With Yogurt Tahini Dressing
in Entree

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 teaspoons olive oil
2 cups minced onions ( I probably used just 1 cup )
2 garlic cloves , minced
1 teaspoon salt
2 teaspoons cumin
1 cup bell pepper , minced
4 cups cooked cannellini beans ( I actually used 2 16-oz cans of red kidney beans and they were great )
1 cup minced fresh parsley ( I 'm sure a couple T dried would be fine as well )
2 cups cooked brown rice
1 tablespoon lemon juice
pepper , to taste
cayenne , to taste ( optional )
1 1/2 cups nonfat plain yogurt
2 tablespoons tahini
1 -2 garlic clove , minced
1 tablespoon lemon juice
1/2 - 1 teaspoon cumin
1/2 teaspoon salt
pepper , to taste
pita bread
shredded carrot
chopped tomato
sliced cucumber ( add any fresh vegetables you like , good if first tossed with a little oil and vinegar )

Nutrision Information

Servings Per Recipe
8
Calories
285
Sugar
6g
Fat
6g
Bean and rice patties are a popular dish in many cultures around the world. This recipe puts a Mediterranean spin on the classic dish by adding cumin, parsley, and a yogurt tahini dressing. The patties are filling and flavorful, and the addition of fresh vegetables makes them a well-rounded and nutritious meal for any time of day. They are also perfect for meal prep, as they can be made in advance and stored in the fridge or freezer for a quick and easy meal on busy days. We hope you enjoy this delicious and wholesome recipe!

Instructions

1.Heat oil in a skillet over medium heat. Add onions, garlic, and salt. Cook for about 5 minutes until onions are soft. Add cumin and bell pepper and cook for another 5 minutes. Remove from heat.
2.In a large bowl, mash the cannellini beans with a fork or potato masher. Add parsley, brown rice, lemon juice, pepper, and cayenne. Stir to combine.
3.Add the onion mixture to the bowl and mix everything together.
4.Preheat the oven to 350°F. Form the mixture into small patties and place on a baking sheet lined with parchment paper. Bake for about 20 minutes until patties are golden brown. Remove from oven.
5.In a small bowl, whisk together yogurt, tahini, garlic, lemon juice, cumin, salt, and pepper to make the dressing.
6.To assemble, place a patty in a pita pocket and top with shredded carrot, chopped tomato, sliced cucumber, and a drizzle of yogurt tahini dressing.

PROS

These bean and rice patties are a great vegetarian option for lunch or dinner.

They are easy to make and can be stored in the fridge or freezer for later use.

The tangy and creamy yogurt tahini dressing adds a wonderful flavor to the dish.

CONS

The patties can be a bit dry if not paired with the yogurt tahini dressing.

Cooking the patties can take some time, so it is not a quick meal to make.

HEALTH & BENEFITS

Beans are a great source of protein and dietary fiber, which can help regulate blood sugar levels and keep you feeling full longer.
Brown rice is also a good source of fiber and contains essential minerals such as magnesium and selenium.
Yogurt and tahini are rich in calcium and healthy fats, respectively, which are important for overall health.

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