Simply Healthy Family: White Bean and Brown Rice Greek Falafel Pitas #RecipeRedux #sponsored

11.3.15

White Bean and Brown Rice Greek Falafel Pitas #RecipeRedux #sponsored





I think I've got this veggie burger, ball, croquette, falafel thing down. It's a science I tell you. That doesn't mean it's difficult just that practice makes perfect. I'm going to go ahead and share my little secrets with you seeing as how awesome I think you are and all. Now we can both have an amazingly delicious and super healthy meal in minutes, yup, minutes. 














“By posting this recipe I am entering a recipe contest sponsored by USA Rice Federation and am eligible to win  prizes associated with the contest. I was not compensated for my time.”










I've long been a fan of veggie burgers, bean croquettes and of course falafel. I'm so over boring sandwiches and iffy burgers. Once you know how to throw together a simple falafel or veggie burger, the possibilities are virtually endless! Use what ingredients and flavors you like and have on hand to whip up a lunch or dinner in minutes.


One of our families favorites are these Black Bean and Cranberry Burgers with Chipotle Hummus.

Also, these South Western flavored Chickpea Burgers on Grilled Portobellos with Creamy Adobe Sauce really hit the spot!







Because brown rice is an excellent source of concentrated fiber and several vitamins and minerals it is a good for colon health, controlling diabetes and weight loss. If you haven't read my last two posts whole grain rice has also been proven to help prevent cancer and even Alzheimer's as well as increase metabolism, provide instant energy and promote skin health!




Fun Fact: 

Did you know that in some parts of the world, the word "to eat" literally means "to eat rice."


Did you know that when you pair beans and rice together they make a 'complete' protein?








I have to say, my favorite part about this dinner was that I got to pack up the left overs for lunch. You can say that I had a few jealous co workers with there PB&J and sandwiches and canned soup giving me the stink eye.


























































TIME        30 MINUTES            SERVES      4




YOU WILL NEED



3,  halved Whole Grain Pita Pockets

1 1/2 cups cooked U.S. grown, brown rice  (a great use for left overs!)

2 cans white beans (garbanzo, Cannellini or Great Northern)

1 small carrot

6 small sweet peppers (or 1/2 cup chopped bell pepper)

1/2 cup diced red onion

4 ounces crumbled feta cheese

*1 Flax egg (2 tablespoons flax meal + 2 tablespoons room temp water, mixed)

6 Kalamata olives, chopped

1/4 cup chopped fresh parsley

2 teaspoons Greek seasoning (1/2 tsp oregano, 1/4 tsp marjoram, 1/4 tsp thyme, 1/2 teaspoon garlic powder, 1/4 tsp dried rosemary, 1/4 teaspoon dill)

Sea salt and Freshly cracked black pepper to taste
(you shouldn't need much salt because the olives are very salty)

1/2 tablespoon good quality olive oil


Garnishes

1 cucumber, peeled and sliced
Tzaziki sauce
lettuce leaves
tomatoes
Kalamata olives







Pre heat oven to 450F. In a large bowl combine beans and rice. Mash up with a potato masher till partly smooth. Finely chop carrots, onion and peppers by hand or in a small chopper. Add them to the beans and rice. Add remaining ingredients and stir to combine.

Brush a stone baking sheet with olive oil. Form the bean and rice mixture into golf ball size balls. Place on the oiled baking sheet and gently press down a bit to form medallions. Bake at 450F for 30-35 minutes until golden brown and crispy. 






*Veggie burgers can be a bit crumbly but adding a flax egg really helps form them together, add a bit of moisture and of course nutrients.


Using a stone baking pan with just a bit of oil really makes a big difference in getting that perfectly crispy brown coating on these falafels.















More recipes starring rice!






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26 comments:

  1. Love Falafel...reminds me of my honeymoon in Greece. This recipe looks delish!

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    Replies
    1. Wow! What an amazing honeymoon that must have been!! And such a nice compliment!

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  2. Yum! This looks yummy and healthy!

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  3. I love falafel. Love your healthy additions.

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  4. What a great looking recipe, Gwen!!! I love it - and good luck in the contest!

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  5. What a great way to use rice in a burger. Although I'm not vegetarian, I'm interested in finding ways to make non-meat burgers and this looks lovely and tempting.

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    Replies
    1. I'm not a vegetarian either I just love veggies ;)

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  6. Yum! I need more Mediterranean dishes in my life.

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  7. I love falafels, but your versions looks killer. Can't wait to try!

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  8. love the idea of making falafel with rice!

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  9. I love falafels and never made them. It needs to change. Yours look sensational!

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  10. I wanna try veggie burger. I am not really familiar with falafels but will try this dish soon.

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  11. This sounds like a great falafel/veggie burger- I will have to make this for my daughter and I.

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  12. These sound tasty. My new favorite brown rice is a short grain variety from Asia (need to check which specific country). It steams up light and chewy. Would be perfect in this delicious sandwich. I'll try it for lunch next week. Thanks for the inspiration! :-)

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    Replies
    1. Let me know which rice Susan

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  13. Yum! I've made your veggie burgers in the past and they've been a hit around here! So healthy and delicious! I love the flavors in this and have to give it a try, although it may be a while before I perfect it.

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    Replies
    1. Yay! Thanks Jen! What isn't 'perfect' about yours? They don't hold together like meat does.

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  14. Might have to try to veganize these burgers, I've been kind of obsessed with Greece after visiting there a couple summers ago.

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    Replies
    1. Just omit the feta & tzaziki and use vegan cheese. ;)

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  15. I love anything with falafel. The ingredients compliment one another so well, and adding the tzaziki is a bonus for me. I love crumbling my leftover patties over salad, too. Yummy!

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  16. I love falafel, your version sounds delicious!

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  17. I love Falafels and your version looks so deliciously good and so healthy, too. My hubby will love this, too.

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  18. These look delicious, will have to try using flax egg next time I make veggie burgers! Thanks for the tip :)

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  19. thank's your information

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