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Falafel Pita Recipe

Falafel Pita Sandwich Recipe with Easy Tahini Sauce- is a delicious and healthy vegetarian meal that's easy to make at home! I encase crunchy chickpea patties in soft pita bread alongside crisp vegetables and a velvety tahini yogurt sauce, creating a mouthwatering sandwich. Pan fry and air fryer instructions included.

Prep Time
20 mins
Cook Time
20 mins
Total Time
45 mins
Servings: 15 -18 falafel
Calories: 106 kcal
Course: Main Course
Cuisine: Mediterranean

Ingredients

Falafel:
  • 1 cup uncooked chickpeas soaked 24 hours, drained, rinsed, and patted dry (see notes),
  • 4 cloves garlic minced
  • ½ cup shallot or red onion thinly sliced
  • 1 cup fresh parsley washed, dried and chopped
  • 1 cup fresh cilantro washed, dried and chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon cayenne pepper optional for heat
  • 1 teaspoon kosher salt
  • ¼ teaspoon black pepper
  • 1 tablespoon lemon juice
  • 4 tablespoons olive oil for topping.
Tahini Yogurt Sauce:
  • ¼ cup plain greek yogurt can use dairy-free yogurt if vegan
  • 2 tablespoons Tahini
  • 1 tablespoon lemon juice
  • ½ clove garlic grated
  • 2-3 tablespoons warm water
  • Pinch kosher salt
Serve With:
  • Chopped roman lettuce
  • diced tomatoes
  • Sliced red onion or pickled red onion
  • diced cucumber
  • hummus if desired
  • Optional: fresh mint as garnish

Instructions

Falafel: 
    Cup of Yum
  1. The night before-rinse and place dried chickpeas in a large bowl. Cover with water and let them soak for 24 hours. The chickpeas will double (or more) in size after soaking. You will use all the chickpeas. Dry chickpeas with paper towels before using them for the recipe (make sure they are completely dry). 
  2. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and set aside. 
  3. In a food processor, combine minced garlic, sliced shallot, fresh parsley, fresh cilantro, dried chickpeas, ground cumin, ground coriander, cayenne (if using), kosher salt, black pepper, and lemon juice.
  4. Pulse until well combined but not pureed. Use a spatula to scrape down the sides of the bowl as needed. You should be able to form into patties with the consistency achieved if you can't pulse it a bit more. 
  5. Take about 1- 1 1/2 tablespoons of the falafel mixture and form the mixture into small patties (about 15-18). 
  6. Place the falafel patties on a baking sheet lined with parchment paper. See notes for pan frying and air fryer methods. 
  7. Generously brush each falafel patty with olive oil- let it run down the sides. Save the rest of the oil for when you flip them. 
  8. Bake in a preheated oven for 13-15 minutes on one side, then flip, brush with more oil, and bake an additional 10-13 minutes on the other side or until golden brown and crispy.
Tahini Yogurt Sauce:
  1. In a food processor, combine Greek yogurt, tahini, lemon juice, grated garlic, warm water, and a pinch of kosher salt.
  2. Process until smooth and well combined.
  3. Adjust the consistency by adding more water if needed. The sauce should be creamy and pourable.
Assembling the Falafel Pita Sandwich:
  1. Cut the pita bread in half.
  2. Stuff each pita half with a few falafel patties.
  3. Add shredded lettuce, diced tomatoes, sliced red onion, and sliced cucumber on top of the falafel.
  4. Add a drizzle of tahini sauce over the fillings.
  5. Serve immediately and enjoy your delicious Falafel Pita Sandwich!

Notes

  • Pan-Fried Falafel:Instead of baking, you can pan-fry the falafel for a crisp exterior. Heat 2-3 tablespoons of olive oil in a non-stick skillet over medium heat. Once the oil is hot, carefully place the falafel patties in the skillet, ensuring they have enough space between them. Cook for 3-4 minutes on each side or until golden brown and cooked through. Remove from the skillet and place on a paper towel to absorb any excess oil.
  • Air-Fried Falafel:Air frying is a healthier alternative that still gives a crispy texture.  Preheat the air fryer to 375°F (190°C).Lightly brush or spray the falafel patties with olive oil. Place the falafel in the air fryer basket, ensuring they are not overcrowded. Cook for 10-15 minutes, flipping halfway through until golden brown and cooked through.
  • TOP TIPS:
  • USE DRY chickpeas not canned garbanzo beans: Traditional falafel is made with dried, NOT canned chickpeas. The chickpeas aren't actually fully cooked before the falafel is baked. Soak them overnight, then grind them up to form the falafel balls. Trust me, you don’t want to use canned chickpeas! Your falafel will turn to mush (I know from experience- ha!).
  • Refrigerate the falafel mixture: Chilling for at least 1 hour helps with the shaping and cooking. You can make the falafel mixture up to 24 hours in advance and chill overnight. Don't skip this step!

Nutrition Information

Calories 106kcal (5%) Carbohydrates 11g (4%) Protein 4g (8%) Fat 6g (9%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Cholesterol 0.2mg (0%) Sodium 164mg (7%) Potassium 196mg (6%) Fiber 3g (12%) Sugar 2g (4%) Vitamin A 449IU (9%) Vitamin C 8mg (9%) Calcium 34mg (3%) Iron 1mg (6%)

Nutrition Facts

Serving: 15-18 falafel

Amount Per Serving

Calories 106

% Daily Value*

Calories 106kcal 5%
Carbohydrates 11g 4%
Protein 4g 8%
Fat 6g 9%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Cholesterol 0.2mg 0%
Sodium 164mg 7%
Potassium 196mg 4%
Fiber 3g 12%
Sugar 2g 4%
Vitamin A 449IU 9%
Vitamin C 8mg 9%
Calcium 34mg 3%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.