Falafel Pita Picnic
Super yummy this recipe is for a classic falafel pita sandwich, featuring crispy falafel balls, fresh vegetables, and a creamy tahini sauce.
Prep time: 30-60 minutes (includes chilling time) Cook time: 15-25 minutes Yields: 6 sandwiches
- 1 (15-ounce) can chickpeas (garbanzo beans), drained, rinsed, and patted dry (or 1 cup dried chickpeas, soaked overnight)
- ½ cup roughly chopped white or red onion
- 4 cloves garlic
- ½ cup fresh parsley
- ½ cup fresh cilantro
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1-2 teaspoons red pepper flakes (optional)
- 2-4 tablespoons all-purpose flour
- Salt and black pepper to taste
- Oil for frying or baking
Tahini Sauce Ingredients
- ½ cup tahini paste
- 5 tablespoons fresh lemon juice
- 1 large garlic clove, minced or grated
- ½ teaspoon ground cumin
- ¼ cup cold water
- ½ teaspoon sea salt
Sandwich Assembly
- 6 pita breads or flatbreads
- Hummus (optional)
- Shredded lettuce
- Sliced tomatoes and cucumbers
- Thinly sliced red onion
- Pickles (dill or pickled turnips are a great choice)
1. Prepare the Falafel Mixture:
- In a food processor, combine the onion, garlic, parsley, and cilantro. Pulse until finely chopped.
- Add the drained chickpeas, cumin, coriander, salt, and pepper. Pulse until the mixture is coarse and crumbly, not a smooth paste. You want some texture.
- Stir in the flour until the mixture just holds together when you form it into a ball.
- Cover the mixture and refrigerate for at least 30-60 minutes. This helps the falafel hold its shape during cooking.
2. Cook the Falafel:
- Frying (for a classic crispy exterior): Heat about 1 inch of oil in a heavy-bottomed pot or skillet to 350°F (175°C). Carefully drop the falafel balls into the hot oil, frying in batches to avoid crowding the pan. Cook for 3-4 minutes, or until golden brown and crispy. Remove with a slotted spoon and place on a paper towel-lined plate to drain.
- Baking (for a healthier option): Preheat your oven to 400°F (200°C). Lightly grease a baking sheet. Form the falafel mixture into small patties or balls and place them on the sheet. Bake for 20-25 minutes, flipping halfway through, until golden and crisp.
3. Make the Tahini Sauce:
- In a small bowl, whisk together the tahini, lemon juice, minced garlic, cumin, and salt.
- Gradually add the cold water, whisking until the sauce reaches a smooth, pourable consistency. Add more water if needed to thin it out.
4. Assemble the Pitas:
- Warm the pita bread in a dry pan, oven, or microwave for a few seconds to make it soft and pliable.
- Slice the pita open to create a pocket.
- Spread a layer of hummus inside the pita if using.
- Fill the pocket with a few hot falafel balls.
- Add your desired toppings, such as shredded lettuce, sliced tomatoes, cucumbers, and red onion.
- Generously drizzle the tahini sauce over the falafel and vegetables.
- Serve immediately and enjoy!
- Picnic ready!
Super healthy falafel pita!
