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Vegan Pita with Falafel Recipe

Fluffy pita stuffed with crispy baked falafel, creamy tahini sauce, and crisp veggies—basically a Middle Eastern goddess in your hand.
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 4 servings
Calories: 320

Ingredients
  

  • For the Falafel:
  • 1 ½ cups canned chickpeas drained & rinsed
  • 1/2 small red onion chopped
  • 3 cloves garlic
  • 1/4 cup fresh parsley
  • 1/4 cup cilantro
  • 1 teaspoon cumin
  • 1/2 teaspoon coriander
  • 2 tablespoons flour
  • 1 teaspoon baking powder
  • Salt and pepper to taste
  • 1 tablespoon olive oil for brushing
  • For the Wrap:
  • 4 whole wheat pita pockets
  • 1 cup shredded lettuce
  • 1 tomato sliced
  • 1/2 cucumber sliced
  • 1/4 red onion thinly sliced
  • For the Tahini Sauce:
  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • 1 clove garlic minced
  • 2 tablespoons water adjust consistency
  • Salt to taste

Method
 

  1. Preheat oven to 400°F (200°C).
  2. Add chickpeas, herbs, garlic, onion, cumin, coriander, salt, flour, and baking powder to a food processor.
  3. Pulse until it’s grainy but holds together. Don’t blend into hummus—calm down.
  4. Form into 12 small patties.
  5. Brush with olive oil and place on a lined baking tray.
  6. Bake for 12 minutes, flip, then bake 12 more minutes.
  7. In a bowl, whisk together tahini, lemon juice, garlic, salt, and water until creamy.
  8. Slice your veggies while the falafel works its golden glow.
  9. Warm pitas slightly, then slice open.
  10. Stuff each pita with lettuce, tomato, cucumber, onion, falafel, and drizzle generously with tahini sauce.
  11. Pose dramatically with your creation before eating.

Notes

  • 🧪 Nutritional Values (Per Serving)

    • Calories: 320
    • Total Fat: 13g
    • Saturated Fat: 1.8g
    • Carbohydrates: 38g
    • Fiber: 8g
    • Protein: 12g

    💊 Vitamins & Minerals (Per Serving)

    • Iron: 20%
    • Folate: 18%
    • Vitamin C: 15%
    • Magnesium: 16%
    • Vitamin B6: 10%

    💁‍♀️ Additional Tips

    • Chill falafel mix for 15 minutes before shaping for easier handling.
    • Add hot sauce to the tahini for that “I’ve got my life together” heat.
    • Swap in avocado if you're feeling fancy or just avoiding tomatoes (again).
    • Don’t forget napkins—this pita has personality and it will overflow.