Description
Crispy, flavorful falafel stuffed into warm pita with fresh vegetables and creamy tahini sauce. A beloved Middle Eastern street food that’s vibrant, plant-based, and satisfying.
Ingredients
Units
Scale
- 1 1/2 cups dried chickpeas (soaked overnight)
- 1 small onion, chopped
- 3 cloves garlic
- 1/2 cup fresh parsley
- 1/2 cup fresh cilantro
- 1 tsp cumin
- 1 tsp coriander
- 1/2 tsp baking powder
- Salt and pepper to taste
- Oil for frying
- 1/3 cup tahini
- 2 tbsp lemon juice
- 1 clove garlic, minced
- 2–4 tbsp water (to thin)
- Salt to taste
- Pita bread
- Lettuce leaves
- Sliced tomatoes
- Fresh mint or parsley (optional)
Instructions
- Drain soaked chickpeas and add to a food processor with onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper. Pulse into a coarse mixture.
- Add baking powder and pulse again until just combined. Refrigerate for 30 minutes.
- Shape into small patties or balls.
- Heat oil in a deep pan and fry falafel until golden brown, about 3–4 minutes per side. Drain on paper towels.
- For tahini sauce, whisk all ingredients until smooth, adjusting water for desired consistency.
- Warm pita bread and fill with lettuce, tomato, and falafel.
- Drizzle with tahini sauce and garnish with herbs if desired.
Notes
- Do not use canned chickpeas—they are too soft and won’t bind well.
- Add chili or cayenne to falafel for a spicier version.
- Falafel can be baked or air-fried for a lighter option.
Nutrition
- Serving Size: 1 pita pocket
- Calories: 380
- Sugar: 3g
- Sodium: 450mg
- Fat: 20g
- Saturated Fat: 2g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg
