FALAFEL PITA POCKETS
Discover the ultimate street food classic with these crispy falafel pita pockets. A healthy, protein-packed dish that’s perfect for quick meals and bursting with Middle Eastern flavor.
INGREDIENTS
For the Falafel:
• 400 g (14 oz) canned chickpeas, drained and rinsed
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 30 g (½ cup) fresh parsley
• 30 g (½ cup) fresh cilantro
• 10 ml (2 tsp) ground cumin
• 10 ml (2 tsp) ground coriander
• 5 ml (1 tsp) baking powder
• 60 g (½ cup) flour (all-purpose)
• Salt and pepper to taste
• Oil for frying (about 500 ml / 2 cups sunflower oil)
For the Pita Pockets:
• 4 pita breads
• 100 g (3.5 oz) lettuce, shredded
• 2 medium tomatoes, sliced
• 1 medium cucumber, sliced
• 100 g (3.5 oz) hummus or tahini sauce
PREP AND COOKING TIMES
• Prep Time: 20 minutes
• Cooking Time: 15 minutes
• Total Time: 35 minutes
STEP-BY-STEP COOKING INSTRUCTIONS
Falafel:
1. Place chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, flour, salt, and pepper in a food processor.
2. Blend until mixture is coarse but holds together.
3. Shape into small balls or patties (about 2–3 cm / 1 inch wide).
4. Heat oil in a deep pan to 180°C (350°F).
5. Fry falafel in batches for 3–4 minutes until golden brown.
6. Drain on paper towels.
Pita Assembly:
7. Warm pita breads slightly in a dry skillet or oven.
8. Cut open each pita to form a pocket.
9. Spread hummus or tahini inside.
10. Add lettuce, tomato, cucumber, and falafel.
11. Serve immediately with extra sauce.
HELPFUL COOKING TIPS
1. Chill the falafel mixture for 30 minutes before frying to help it hold shape.
2. Use dried chickpeas soaked overnight for extra authentic texture.
3. Bake falafel at 200°C (400°F) for 20 minutes if you prefer a healthier option.
4. Add a squeeze of lemon juice to the hummus or tahini for brightness.
5. Serve with pickled vegetables or chili sauce for extra flavor layers
NUTRITIONAL INFORMATION (PER SERVING)
• Calories: ~380 kcal
• Protein: 12 g
• Carbohydrates: 45 g
• Fat: 16 g
• Fiber: 9 g
DIETARY TAGS
• Vegetarian
• High Fiber
• Plant-Based Protein
• Comfort Food
• Street Food
ALLERGEN INFORMATION
• Contains gluten (flour, pita bread)
• Contains sesame if tahini is used
• May contain traces of nuts depending on preparation environment