Crispy Falafel Pita Wraps with Tahini Sauce

Falafel is a beloved Middle Eastern street food of spiced chickpea patties fried until deeply crisp. These pita wraps nestle herb-flecked falafel with cool tahini sauce for an easy vegetarian lunch.

Serves 4 · 25 min prep · 20 min cook

Estimate for one serving

• 480 cal
• 16g protein
• 58g carbs
• 22g fat
• 12g fiber

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Ingredients

• 2 (15-oz) cans canned chickpeas, drained and rinsed
• 1 cup packed fresh parsley leaves
• 1/2 cup packed fresh cilantro leaves
• 1/2 medium yellow onion, roughly chopped
• 3 garlic cloves
• 1.5 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp kosher salt
• 1 tsp baking powder
• 3–4 Tbsp all-purpose flour or chickpea flour
• 1/3 cup neutral oil for pan-frying
• 1/3 cup tahini
• 3 Tbsp fresh lemon juice
• 3–4 Tbsp water
• 4 large pita breads or flatbreads
• 2 cups romaine or shredded lettuce
• 1 large tomato, diced
• 1 cup cucumber, diced
• 1/2 cup pickled red onions or turnips

Instructions

1. 1Pat the chickpeas very dry with paper towels—this is key for crisp falafel. Add chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, salt, and baking powder to a food processor.
2. 2Pulse in short bursts until the mixture is finely minced but still slightly coarse and holds together when squeezed; do not purée into hummus. Transfer to a bowl and stir in flour. Chill 20–30 minutes if time allows.
3. 3Scoop heaping tablespoons of mixture and gently form into 12–small patties about ½-inch thick. If sticky, wet your hands or add the remaining tablespoon of flour.
4. 4Heat oil in a large skillet over medium heat until a scrap sizzles immediately (about 350°F). Fry falafel in batches 3–4 minutes per side until deep golden brown and crisp. Drain on a paper-towel-lined plate.
5. 5Meanwhile whisk tahini, lemon juice, salt, and water until smooth and pourable; add water at a time until it ribbons off the spoon.
6. 6Warm pitas in a dry skillet or microwave 20 seconds so they are pliable. Open each pita into a pocket or lay flat as a wrap.
7. 7Fill with lettuce, 3–4 hot falafel, diced tomato and cucumber, pickled onions, and a generous drizzle of tahini sauce.
8. 8Fold or roll tightly, wrap the bottom in parchment if packing for work, and serve immediately while the falafel is still crunchy outside and fluffy inside.