Falafel Pita Sandwich

A common street food in the Middle East, falafel is a fried patty made with ground chickpeas, fresh herbs, and spices and served with hummus and tzatziki inside pita bread. We love how nutritious and flavorful this authentic vegetarian dish is. For the very best flavor, use dried chickpeas soaked in water for 24 hours.

STEP ONE – Preparations

  1. Lightly spray a large baking sheet with canola spray.
  2. Get out a large mixing bowl and a food processor or blender.

STEP TWO – Soak the Chickpeas

Ingredients:

1 cup dried chickpeas
1 teaspoon baking soda

Instructions:

  1. In the large mixing bowl, combine the beans and baking soda.
  2. Cover with water and let soak for 24 hours at room temperature.

STEP THREE – Make the Falafel

Ingredients:

½ small peeled and halved onion
2 peeled and halved garlic cloves
½ cup fresh parsley
½ cup fresh cilantro
¼ cup fresh dill
1 ½ tablespoons all-purpose flour
1 tablespoon cumin
1 teaspoon cayenne pepper
1 large egg
½ teaspoon baking powder
1 tablespoon sesame seeds

Instructions:

  1. In the food processor, blend the drained and rinsed chickpeas, onion, garlic, parsley, cilantro, dill, flour, cumin, cayenne, and egg for 2 minutes until incorporated.
  2. Spoon the mixture into the large mixing bowl and mix in the baking powder and sesame seeds.
  3. Cover and refrigerate for 1 hour.
  4. Towards the end of the hour, preheat the oven to 350°F.

STEP FOUR – Bake the Falafel

  1. Rub your hands with a little olive oil and form the mixture into 12 balls.
  2. Place on the baking sheet and gently press down into patties.
  3. Bake for 5 minutes.
  4. Flip and bake for another 5 minutes until lightly browned.
  5. Let the falafel cool while you make the sauces.

STEP FIVE – Make the Hummus

Ingredients:

1 cup drained and rinsed chickpeas
1 peeled and halved garlic clove
¼ cup tahini (sesame paste)
¼ cup fresh lemon juice
1 tablespoon extra-virgin olive oil
½ teaspoon paprika
½ teaspoon fine sea salt

Instructions:

  1. In the food processor or blender, blend the chickpeas, garlic, tahini, lemon juice, oil, paprika, and salt until very smooth.
  2. Add a little water to adjust the consistency as needed.

STEP SIX – Make the Tzatziki

Ingredients:

½ cup finely diced cucumber
1 cup plain Greek yogurt
¼ cup fresh lemon juice
½ tablespoon extra-virgin olive oil
1 teaspoon minced garlic
½ teaspoon fresh dill
½ teaspoon fine sea salt

Instructions

  1. Press down the diced cucumber with paper towels to remove most of the moisture.
  2. Add to a small bowl with the yogurt, oil, lemon juice, garlic, salt, and dill and mix well.
  3. Serve the tzatziki inside warm pita bread with the falafel and hummus.

Recommended Serving Size: 3 falafel with 1 small pita and 2 tablespoons each hummus and tzatziki

Exchanges: 2 starch, 2 protein, 1 fat

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Nourish is all about wholesome food preparation for those with disordered eating. Our mission is to provide delicious recipes anyone can make at home, along with education and support for individuals recovering from eating disorders and their caregivers.

19 thoughts on “Falafel Pita Sandwich

  1. I love falafel. I haven’t had one of these pita sandwiches in a long time. They are so delicious 😋
    I tried making falafel at home once and it was a disaster! I should try again but of course buying it is much easier. 🙂

    Liked by 1 person

  2. My mother cooked many different cuisines, but not Middle Eastern, for some reason. But when I went off to college, there was a falafel stand on campus! That’s what happens in Southern California! And boy I was addicted. I’ve made them once before from scratch, and it’s been way too long. Great recipe!

    Liked by 1 person

    1. Thank you! Before this blog, it had been a long time since we’d made falafel too. But we enjoyed it so much that we’re making an effort to make it at least once a month now!

      Liked by 1 person

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