Prepare your picnic basket or lunchbox because this Falafel Pita is a protein-packed delight! Made with tender chickpeas, fresh herbs, and a touch of warming spices, these falafels are baked to golden perfection. Stuffed inside a whole wheat pita with crisp veggies and creamy tzatziki sauce, this meal is satisfying, energizing, and ideal for lunch or dinner. Whether you’re a veggie enthusiast or simply craving a hearty, flavorful meal, this easy-to-make recipe is sure to impress.
Ingredients (Serves 2)
- 1 (15-oz) can chickpeas, rinsed and drained
- 2 whole wheat pitas
- 1 cup vegan yogurt
- 1 cup lettuce
- 1/2 cup cucumber, finely chopped
- 10 grape tomatoes, halved
- 1/2 cup parsley and dill (combined)
- 4 cloves of garlic
- 1/2 lemon, juiced and zested
- 2 Tbsp tahini
- 2 Tbsp flour*
- 2 tsp ground cumin
- 1 tsp ground coriander
- Salt and pepper, to taste
*Traditionally, chickpea flour is used, but all-purpose flour works too.
Directions
Prepare the Falafel Mixture
Preheat your oven to 400°F (200°C). In a food processor or high-speed blender, combine chickpeas, 2 cloves of garlic, tahini, 1/2 cup of parsley, 1/4 cup of dill, cumin, coriander, flour, and salt and pepper to taste. Pulse until the mixture is finely minced, scraping down the sides as needed. Be careful not to puree fully; a slightly coarse texture works best.
Shape and Bake
Scoop about 2 tablespoons of the mixture into your hands and form into small balls. Flatten gently and place on a lightly greased baking sheet. Repeat with the remaining mixture to make 8 falafels. Bake for 30 minutes, flipping halfway through, until golden and crisp.
Make the Tzatziki
In a bowl, mix vegan yogurt, cucumber, 1/4 cup chopped dill, 2 cloves minced garlic, lemon juice and zest, and salt and pepper to taste. Stir until smooth and well combined.
Assemble the Pitas
Warm the pitas lightly, slice them in half, and stuff with falafels, tzatziki, lettuce, and grape tomatoes. Serve immediately and enjoy!
Notes:
- Greek yogurt can be used instead of vegan yogurt for a classic flavor.
- For a gluten-free version, use chickpea flour instead of all-purpose flour.
Frequently Asked Questions (FAQs)
Can I make falafels ahead of time?
Yes! You can prepare the falafel mixture a day in advance and store it in the fridge. Shape and bake them just before serving for the best texture.
Can I fry the falafels instead of baking?
Absolutely! Heat oil in a pan and fry until golden brown on all sides. Baking is healthier, but frying gives a crispier exterior.
Can I use canned chickpeas?
Yes, canned chickpeas are perfect. Just rinse and drain them before using.
Is this recipe vegan?
Yes, if you use vegan yogurt. You can also use Greek yogurt for a non-vegan option.
Can I freeze falafels?
Yes, shape them first and freeze on a tray. Once frozen, transfer to an airtight container. Bake directly from frozen, adding a few extra minutes.
Can I use other herbs?
Certainly! Fresh cilantro, mint, or basil can be added to give a unique flavor.
Can I make gluten-free falafels?
Yes, substitute all-purpose flour with chickpea flour or another gluten-free flour.
What can I use instead of pita bread?
Falafel wraps can also be served in flatbreads, tortillas, or even as a salad bowl topping.
How long do falafels last in the fridge?
They stay fresh in an airtight container for up to 3 days. Reheat in the oven for the best texture.
Can I make this recipe spicier?
Yes! Add chili flakes, cayenne pepper, or a pinch of smoked paprika to the falafel mixture.
Can I substitute tahini?
You can replace tahini with almond butter, sunflower seed butter, or omit it, but it adds a nutty depth to the flavor.
Can I serve falafel without tzatziki?
Yes, try hummus, vegan mayo, or a spicy sauce as an alternative. Tzatziki adds a refreshing touch, but other sauces work great too.
Conclusion
Falafel Pita is a wholesome, protein-packed meal that’s as delicious as it is satisfying. With baked falafels, fresh veggies, and a creamy tzatziki sauce, it’s perfect for lunch, dinner, or even a picnic on the go. Easy to prepare and customizable to your taste, this recipe proves that healthy eating can be flavorful and fun. Whether you’re a veggie lover or simply looking for a hearty, energizing meal, Falafel Pita is a versatile choice that will keep you nourished and satisfied.