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Introduction
Falafel, a beloved staple of Middle Eastern cuisine, has a rich history dating back centuries. Traditionally deep-fried, our version takes a healthier approach by baking the falafel, reducing the oil content without compromising on flavor. This dish traces its roots to Egypt, where it was originally made with fava beans. As it spread throughout the Middle East, chickpeas became the preferred base in many regions. Our recipe honors this culinary heritage while adapting to modern health-conscious preferences. Perfect for a quick lunch or a satisfying dinner, these falafel pitas are not just a meal, but a journey through time and culture, all wrapped up in a warm, pillowy pita.
Ingredients
• 2 (15 oz) cans chickpeas, drained and rinsed
• 1 small red onion, finely chopped
• 4 cloves garlic, minced
• 1/4 cup fresh parsley, finely chopped
• 1/4 cup fresh cilantro, finely chopped
• 2 tsp ground cumin
• 2 tsp ground coriander
• 1 tsp salt
• 1/4 tsp black pepper
• 1/4 cup all-purpose flour
• 2 tbsp olive oil
• 6 whole wheat pita pockets
• 1/2 cup tahini
• 1/4 cup lemon juice
• 1/4 cup water
• 2 cloves garlic, grated
• 1/4 tsp salt
• 2 cups mixed salad greens
• 1 cup cherry tomatoes, halved
• 1/2 English cucumber, thinly sliced
Step 1:
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2:
In a food processor, combine chickpeas, red onion, 4 cloves of minced garlic, parsley, cilantro, cumin, coriander, salt, and pepper. Pulse until well combined but not smooth, maintaining some texture.
Step 3:
Transfer the mixture to a bowl and stir in the flour. Form the mixture into 18 small patties, about 2 inches in diameter.
Step 4:
Place the patties on the prepared baking sheet and brush with olive oil. Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
Step 5:
While the falafel bakes, prepare the tahini sauce. In a bowl, whisk together tahini, lemon juice, water, 2 cloves of grated garlic, and 1/4 tsp salt until smooth.
Step 6:
Warm the pita pockets in the oven for the last 2-3 minutes of falafel baking time.
Step 7:
Assemble the pitas by filling each with 3 falafel patties, mixed salad greens, cherry tomatoes, and cucumber slices. Drizzle generously with tahini sauce before serving.
Q: Can I make the falafel mixture ahead of time?
A: Yes, you can prepare the mixture up to 24 hours in advance and store it covered in the refrigerator before shaping and baking.
Q: Can I freeze the falafel patties?
A: Yes, you can freeze uncooked falafel patties for up to 1 month. Bake them straight from frozen, adding 5-7 minutes to the cooking time.
Q: How can I make this recipe vegan?
A: This recipe is already vegan if you ensure the pita bread doesn't contain dairy. Most store-bought pita is vegan, but always check the label.
• For a gluten-free option, replace all-purpose flour with chickpea flour.
• You can substitute canned chickpeas with 3 cups of cooked dried chickpeas.
• For a nuttier flavor, try using roasted garlic instead of raw in the falafel mixture.
• Adjust the consistency of the tahini sauce by adding more water if needed.
• This recipe contains sesame (tahini) and wheat (pita). It's suitable for vegetarians and can be made vegan by ensuring the pita bread doesn't contain dairy.
Serve each pita pocket filled with 3 falafel patties, fresh vegetables, and a generous drizzle of tahini sauce.
Store leftover falafel patties in an airtight container in the refrigerator for up to 3 days. Reheat in a 350°F oven for 10 minutes before serving. Store tahini sauce separately for up to 5 days.
Prepare the tahini sauce and chop the vegetables while the falafel is baking to save time.
- Don't overprocess the chickpea mixture; keep some texture for the best falafel consistency.
- If the falafel mixture is too wet, add more flour a tablespoon at a time until it holds together.
- For extra crispy falafel, spray or brush with additional olive oil before baking.
For a spicier version, add 1/2 teaspoon of cayenne pepper to the falafel mixture. For a gluten-free option, use chickpea flour instead of all-purpose flour and serve with lettuce wraps instead of pita.
Serve with a light, crisp white wine like Sauvignon Blanc or a refreshing mint lemonade.
This dish is great year-round but especially refreshing in spring and summer.
This recipe contains sesame (tahini) and wheat (pita bread). It may contain traces of other allergens depending on the brands of ingredients used.
