Falafel Pita Sandwich

Falafel traces its roots across the Middle East as classic street food of spiced chickpea fritters. Nestled in warm pita, these herb-flecked bites bring cumin, coriander, and fresh parsley together for a satisfying vegetarian lunch.

Serves 4

Estimate for one serving

• 520 cal
• 16.5g protein
• 62g carbs
• 24g fat
• 12g fiber

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Ingredients

• 1 cup dried chickpeas
• 1/2 medium yellow onion
• 3 garlic cloves
• 1 cup packed fresh parsley
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/4 tsp cayenne pepper
• 1 tsp baking powder
• 1 tsp salt
• 2 tbsp all-purpose flour
• 1/2 cup vegetable oil
• 4 pita breads
• 2 cups shredded romaine lettuce
• 1 large tomato
• 1/2 medium cucumber
• 4 spears dill pickles
• 1/4 cup tahini
• 2 tbsp lemon juice
• 3 tbsp water
• 1 garlic clove (for sauce)
• 1/4 tsp salt (for sauce)

Instructions

1. 1Soak dried chickpeas in cold water overnight (at least 12 hours). Drain well.
2. 2In a food processor, combine drained chickpeas, onion, garlic cloves, parsley, cumin, coriander, cayenne, baking powder, and salt. Pulse until a coarse, crumbly mixture forms (not a paste).
3. 3Transfer mixture to a bowl, stir in flour, cover, and refrigerate for 30 minutes.
4. 4While mixture chills, make tahini sauce: whisk tahini, lemon juice, water, 1 minced garlic clove, and salt until smooth and pourable. Set aside.
5. 5Divide chilled falafel mixture into 12 equal portions and shape into small patties about 2 inches wide.
6. 6Heat vegetable oil in a large skillet over medium-high heat until shimmering.
7. 7Fry patties in batches (4–5 at a time) for 3–4 minutes per side until deep golden brown and crisp. Drain on paper towels.
8. 8Warm pita breads in a dry skillet or microwave for 20–30 seconds until soft and pliable.
9. 9Assemble each sandwich: cut a pocket in the pita, spread 1–tahini sauce inside, add a layer of shredded lettuce, 2–3 falafel patties, sliced tomato, sliced cucumber, and sliced pickles.
10. 10Drizzle extra tahini sauce over the top and serve immediately.