Falafel with Avocado Spread

INGREDIENTS

• 1 (15-ounce) can pinto beans, rinsed and drained
• 1/2 cup (2 ounces) shredded Monterey Jack cheese
• 1/4 cup finely crushed baked tortilla chips (about 3/4 ounce)
• 2 tablespoons finely chopped green onions
• 1 tablespoon finely chopped cilantro
• 1/8 teaspoon ground cumin
• 1 large egg white
• 1 1/2 teaspoons canola oil
• Spread:
• 1/4 cup mashed peeled avocado
• 2 tablespoons finely chopped tomato
• 1 tablespoon finely chopped red onion
• 2 tablespoons fat-free sour cream
• 1 teaspoon fresh lime juice
• 1/8 teaspoon salt
• 2 (6-inch) pitas, each cut in half crosswise
• 4 thin red onion slices, separated into rings
• Microgreens