Falafel Pita Sandwich
User Reviews
5
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Prep Time
25 mins
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Cook Time
25 mins
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Total Time
50 mins
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Servings
6 (Makes about 18 falafel)
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Calories
342 kcal
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Course
Main Course
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Cuisine
Middle Eastern
Falafel Pita Sandwich
Description
This Falafel Pita Sandwich recipe uses a blend of chickpeas, garlic, scallions, parsley, and cilantro mixed with spices like cumin and coriander. Baking the formed falafel patties coated in olive oil until golden brown creates a firm yet tender interior without deep frying. The tahini yogurt sauce, flavored with lemon juice and garlic, adds a creamy contrast when spread inside pita pockets. Fresh lettuce, tomato, onion, and cucumber complete the sandwich, providing brightness and crunch. This combination results in a satisfying vegetarian sandwich with diverse layers of flavor and texture.
The method includes pulsing the ingredients in a food processor, shaping the mixture into patties, and baking them. The sauce combines tahini and Greek yogurt for creaminess and tang. Pitas are cut and stuffed with falafel, sauce, and fresh vegetables for serving.
If the falafel mix is crumbly, chilling or adding breadcrumbs can help firm it for shaping. Leftover falafel store well in the fridge or freezer and can be reheated or shallow fried for additional crispness. Alternative sauces like tzatziki or hummus may be used to vary the flavor.
Ingredients
Falafel:
- 2 cloves garlic
- 2 scallions
- ¼ cup parsley fresh
- ¼ cup cilantro fresh
- 2 chickpeas drained and rinsed, canned, low sodium, 15.5 oz each
- 1 teaspoon cumin ground
- 1 teaspoon ground coriander
- ½ teaspoon baking powder
- 3 tablespoons all-purpose flour
- ¾ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 tablespoon lemon juice
- 3 tablespoons olive oil
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 water warm
- Pinch kosher salt
- 3 pieces pita bread cut in half
Serve with:
- lettuce shredded lettuce, diced tomato, sliced red onion and cucumber
- tomato
- red onion
- cucumber
Instructions
- Preheat oven to 375°F.
- Place the garlic, scallions, parsley and cilantro in the bowl of a food processor and puree until finely chopped. Add the chickpeas, cumin, coriander, baking powder, flour, salt, pepper, and lemon juice. Pulse until the ingredients are incorporated and the chickpeas are ground but not totally smooth.
- Grease a large rimmed baking sheet with 1 ½ tablespoons oil. Using a small cookie scoop or spoon, scoop up balls of the chickpea mixture, about 1 ½ tablespoons each (you should have about 18 balls). Place them on the baking sheet and roll them around to coat them with oil. Then, flatten each ball slightly to form thick patties. Brush the tops with the remaining 1 ½ tablespoons oil.
- Place baking sheet on the upper rack in the oven and bake for 15 minutes. Then flip the falafel over and cook another 10-15 minutes until done. If desired, turn on the broiler at the end and broil falafel 1-2 minutes until tops are golden brown.
- Meanwhile, make the tahini yogurt sauce by whisking the yogurt, tahini, lemon juice, garlic, and salt together in a bowl. Add 2-3 tablespoons of warm water until sauce is a pourable consistency.
- To assemble the pita sandwiches, place three falafel in each pita half and add desired vegetables like lettuce, tomatoes, onions and cucumbers. Drizzle tahini yogurt sauce on top. Serve extra sauce on the side.
Notes
- For firmer falafel, chill the mixture for 30 minutes or add breadcrumbs if needed.
- Store leftovers in an airtight container refrigerated up to 4 days or freeze for extended storage.
- Shallow frying in olive oil produces a crispy exterior if preferred over baking.
- Serve with tahini yogurt sauce or substitute with tzatziki or hummus according to taste.
- Nutrition info is based on half a pita with three falafel and about two tablespoons of sauce.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6(Makes about 18 falafel)
Amount Per Serving
Calories 342 kcal
% Daily Value*
| Serving | 1 pita half | |
| Calories | 342kcal | 17% |
| Carbohydrates | 46g | 15% |
| Protein | 13g | 26% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 1mg | 0% |
| Sodium | 457mg | 19% |
| Potassium | 399mg | 8% |
| Fiber | 8g | 32% |
| Sugar | 5g | 10% |
| Vitamin A | 334IU | 7% |
| Vitamin C | 8mg | 9% |
| Calcium | 114mg | 11% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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