Description
Warm whole wheat pitas filled with crispy baked falafel, fresh greens, juicy tomatoes, and red onion, drizzled with a creamy, tangy herbed yogurt sauce—a Mediterranean street-food favorite made healthier.
Ingredients
Units
Scale
- For the Falafel:
- 1 1/2 cups cooked chickpeas (or 1 can, drained and rinsed)
- 1/2 small red onion, chopped
- 2 cloves garlic
- 1/4 cup fresh parsley
- 1/4 cup fresh cilantro
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon baking powder
- 2 tablespoons oat flour or chickpea flour
- Salt and pepper to taste
- Olive oil spray (for baking)
- For the Yogurt Sauce:
- 1/2 cup plain Greek yogurt (or coconut yogurt for dairy-free)
- 1 tablespoon lemon juice
- 1 tablespoon finely chopped dill or mint
- 1 clove garlic, minced
- Salt and pepper to taste
- For Assembly:
- 4 whole wheat pita pockets
- 1 cup arugula or mixed greens
- 1 medium tomato, sliced
- 1/4 red onion, thinly sliced
Instructions
- Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
- In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, flour, salt, and pepper. Pulse until well combined but not pureed.
- Scoop the mixture into small balls or patties and place them on the baking sheet. Spray lightly with olive oil.
- Bake for 25–30 minutes, flipping halfway through, until golden and crisp on the outside.
- In the meantime, stir together all yogurt sauce ingredients in a bowl. Chill until ready to use.
- Warm pita breads slightly, then cut open to form pockets.
- Stuff each pita with 2–3 falafel, a few tomato slices, arugula, onion, and a spoonful of the herbed yogurt sauce.
- Serve immediately with extra sauce on the side.
Notes
- Use coconut yogurt for a dairy-free and vegan version.
- Falafel mixture can be prepared ahead and refrigerated for up to 24 hours before baking.
- Serve with pickled turnips or cucumbers for added tang.
Nutrition
- Serving Size: 1 stuffed pita
- Calories: 320
- Sugar: 4g
- Sodium: 380mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 5mg
