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Rachel White

Falafel Pita Pocket Recipe

A vibrant vegetarian pita stuffed with crispy baked falafel, fresh vegetables, and creamy tahini sauce for a hearty, flavor packed meal.

Print Recipe
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 4 servings
Calories: 460
Ingredients Method Notes

Ingredients
  

Falafel:
  • 1 can 15 oz chickpeas, drained and rinsed
  • ¼ cup chopped onion
  • 2 cloves garlic
  • ¼ cup fresh parsley
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons all purpose flour
  • 1 tablespoon olive oil
Assembly:
  • 4 whole wheat pita breads
  • 1 cup shredded lettuce
  • 1 cup diced tomatoes
  • ½ cup sliced cucumber
Tahini Sauce:
  • ¼ cup tahini
  • 1 tablespoon lemon juice
  • 1 tablespoon water
  • 1 clove garlic minced

Method
 

  1. Preheat oven to 400°F and line baking sheet with parchment paper.
  2. Add chickpeas, onion, garlic, parsley, cumin, coriander, salt, and pepper to food processor.
  3. Pulse mixture until coarse and slightly chunky.
  4. Add flour and pulse again until mixture holds together.
  5. Shape mixture into 12 small patties.
  6. Brush patties lightly with olive oil.
  7. Arrange falafel on baking sheet evenly.
  8. Bake 20 to 25 minutes, flipping halfway, until golden.
  9. In small bowl, whisk tahini, lemon juice, water, and garlic.
  10. Warm pita breads in skillet briefly for softness.
  11. Stuff each pita with lettuce, tomatoes, cucumber, and three falafel patties.
  12. Drizzle tahini sauce generously inside before serving.

Notes

Nutritional Values (Per Serving)

Calories: 460
Total Fat: 18g
Saturated Fat: 2.5g
Carbohydrates: 60g
Fiber: 12g
Protein: 16g
Iron: 20%
Folate: 30%
Calcium: 12%
Vitamin C: 15%
Magnesium: 18%

Additional Notes and Tips

  • Chill falafel mixture 30 minutes for firmer texture.
  • Pan fry instead of bake for crispier exterior.
  • Add pickled onions for extra tang.
  • Use dairy free yogurt sauce for variation.
  • Serve immediately for best crunch and flavor.