Crispy Falafel Pita Pockets with Tahini-Herb Sauce

Falafel traces its roots to Middle Eastern street food, where spiced chickpea fritters are fried until shatteringly crisp. Tucked into warm pita with a bright tahini-herb sauce, these pockets deliver herb-packed crunch in every bite.

Serves 4 · 25 min prep · 15 min cook

Estimate for one serving

• 510 cal
• 18g protein
• 62g carbs
• 22g fat
• 11g fiber

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Ingredients

• 2 (15-oz) cans canned chickpeas
• 1 cup packed fresh parsley
• 1/2 cup packed fresh cilantro
• 1/2 medium yellow onion
• 3 cloves garlic
• 1 1/2 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp baking powder
• 3 Tbsp all-purpose flour
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/2 cup neutral oil for frying
• 4 pita breads
• 1/2 English cucumber
• 1 cup cherry tomatoes
• 1/4 cup tahini
• 3 Tbsp lemon juice
• 2 Tbsp plain Greek yogurt
• 2–3 Tbsp water
• 2 Tbsp chopped fresh dill or extra parsley

Instructions

1. 1Drain and rinse the chickpeas thoroughly, then pat them very dry with paper towels; excess moisture prevents crisp falafel. Roughly chop the onion.
2. 2In a food processor pulse chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, baking powder, flour, salt, and pepper until a coarse, slightly sticky meal forms that holds together when pinched—do not puree smooth. Transfer to a bowl and chill 15 minutes.
3. 3While the mixture chills, whisk tahini, lemon juice, Greek yogurt, chopped dill, salt, and enough water to make a pourable sauce; set aside. Dice cucumber and halve the tomatoes.
4. 4Scoop the chilled falafel mixture into 12 equal balls (about 2 Tbsp each) and gently flatten into 1/2-inch-thick patties.
5. 5Heat 1/4 inch of oil in a large skillet over medium heat until it shimmers (about 350°F). Fry the patties in two batches 3–4 minutes per side until deep golden brown and crisp; drain on a paper-towel-lined plate.
6. 6Warm the pitas in a dry skillet or microwave for 20 seconds so they become pliable. Carefully open each pita to form a pocket.
7. 7Spread a spoonful of tahini sauce inside each pita, then stuff with 3 falafel patties, cucumber, and tomatoes. Drizzle more sauce over the top.
8. 8Serve immediately while the falafel is still hot and crunchy. For work lunches, pack falafel, sauce, and veggies separately and assemble just before eating to keep the pita from sogging.