Homemade Falafel on Pita

Servings: 6

This homemade falafel ensures that you get to enjoy your favorite Mediterranean sandwich as
often as you like. Load it up with shredded lettuce, chopped tomato and diced red onion then
top it off with a drizzle of lemon tahini sauce.


  • 1 cup dried chickpeas, picked over
  • 1 small yellow onion, chopped
  • 2 tablespoons fresh chopped parsley
  • 2 tablespoons fresh chopped cilantro
  • 1 tablespoon minced garlic
  • 1 teaspoon ground cumin
  • Salt and pepper to taste
  • 4 to 5 tablespoons whole-wheat flour
  • 1 teaspoon baking powder
  • Canola oil, as needed
  • 3 whole-wheat pita pockets
  • 1 to 2 cups shredded lettuce
  • 1 cup chopped tomato
  • ½ cup diced red onion
  • 1/3 cup tahini
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon water



  1. Place the chickpeas in a large bowl and cover with 2 inches of cold water.
  2. Let the chickpeas soak overnight then drain and rinse them well.
  3. Place the chickpeas in a food processor with the onion, parsley, cilantro, garlic, and cumin.
  4. Season with salt and pepper to taste then blend until well combined – do not puree.
  5. Sprinkle the flour and baking powder over the mixture in the food processor.
  6. Pulse several times until well combined in a small ball.
  7. Transfer the ball to a bowl and cover with plastic then refrigerate for 3 to 6 hours.
  8. Remove the bowl from the refrigerator and shape the mixture into walnut-sized balls by hand.
  9. Heat 2 inches of canola oil in a deep skillet over high heat to a temperature of 375°F.
  10. Add a few falafel balls to the hot oil and fry for 2 to 3 minutes on each side until golden brown.
  11. Drain the falafel balls on paper towel while you prepare the rest of the recipe.
  12. Slice the whole-wheat pitas in half and open them up.
  13. Stuff the pita halves with shredded lettuce, chopped tomato, and diced red onion then add several falafel balls to each pita.
  14. Whisk together the tahini, water and lemon juice then drizzle over the falafel to serve.

Homemade Falafel on Pita

Nutritional Information:

320 calories per serving, 10.5g fat, 47g carbs, 13.5g protein, 11g fiber.

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