Pita Falafel Sandwich with Tahini Sauce

For those of you who are not familiar with a Pita Falafel Sandwich and tahini sauce, it’s a traditional Middle Eastern recipe.

I’ve loved falafels for many years after discovering them while living in Isla Vista during my college days at UC Santa Barbara. The smell of them cooking can transport me back to those crazy days. So, this falafel pita sandwich recipe is a perfect addition to my weekly meal plan.

A traditional falafel sandwich is made with uncooked fresh chickpeas that have been soaked and with fresh herbs and garlic. Instead for this falafel pita recipe we’ll use a can of chickpeas (or freshly cooked).

The tahini sauce is used as a condiment to accompany dishes like hummus, falafel, and babaganoush. Tahini is a dense paste made from crushed sesame seeds and the sauce is a mixture of tahini paste, lemon juice, garlic, and water. It’s the perfect falafel accompaniment.

Have a look at more plant based sandwiches:

• Chickpea Salad Sandwich
• Grilled Mushroom, Eggplant Sandwich
• Tempeh BLT
• Tempeh Reuben Sandwich
• Tofu Eggless Salad Sandwich

The sandwich falafel mixture is traditionally fried, but this recipe uses the baked version. They aren’t as dark in color as the fried ones, but they are so much better for you! And, they are much easier to make than you might imagine.

There’s no need to remove all of the leaves from the cilantro and parsley. Just add about 1/2 cup of each, stems and all.

This tahini sauce is super lemony and I think this adds to the flavor of the sandwich, but if you like, sneak up on the amount you add. And, don’t forget the accompaniments… dill pickles, sliced onion, tomato, lots of lettuce and the tahini sauce.

Make them into a pita sandwich or a salad with the same falafel toppings. Chickpeas are a great source of protein and fiber. I added a little nutritional yeast to this recipe which provides vitamin B-12.

I could barely finish the photo shoot without reaching over to take a bite. This falafel sandwich recipe is uber delish! Make them today! Be sure to serve extra sauce and pickles.

I’d love to hear your feedback in the comments below for this Falafel Sandwich ! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

This recipe is Certified Plantricious because it meets the following guidelines.

The Trusted Seal for
Plant-Based Nutrition

• Must be whole food plant-based, contains no animal products
• May be minimally processed
• No added oil
• No added sugars
• No artificial additives or preservatives
• Sodium (mg) to Calories ratio, 1 ≤ 1
• Total Fiber to Calories, 2g ≥ 100 calories

Print Recipe

Pita Falafel Sandwich with Tahini Sauce

Baked not fried, these fresh falafels are made with soaked chickpeas and seasoned with parsley, cumin, coriander and garlic. Gluten-free and perfect on a salad or for a sandwich.

Votes: 12
Rating: 4.33
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Prep Time

30 minutes

Cook Time

30 minutes

Servings Serving Size

people 1 pita, 3 falafel patties, 2 Tbl tahini MetricUS Imperial

Ingredients

• 1 15 oz can chickpeas drained and rinsed
• ⅓ cup red onion chopped
• ½ cup fresh parsley leaves & stems
• ½ cup fresh cilantro leaves & stems
• 3 cloves garlic rough chopped
• 2 Tbl nutritional yeast optional
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/4 tsp sea salt optional
• 1/2 teaspoon ground black pepper
• 3 Tbl chickpea flour

Tahini Sauce

• 1/4 cup tahini sesame seed paste
• 1/4 cup water or more for consistency
• 2 cloves raw garlic
• 1/4 cup fresh lemon juice
• sea salt optional to taste

Accompaniments

• dill pickles sliced
• tomatoes sliced
• red onion sliced
• lettuce shredded
• whole wheat pita bread

Prep Time 30 minutes Cook Time 30 minutes Servings Serving Size people 1 pita, 3 falafel patties, 2 Tbl tahini MetricUS Imperial Ingredients 1 15 oz can chickpeas drained and rinsed ⅓ cup red onion chopped ½ cup fresh parsley leaves & stems ½ cup fresh cilantro leaves & stems 3 cloves garlic rough chopped 2 Tbl nutritional yeast optional 1 teaspoon ground cumin 1 teaspoon ground coriander 1/4 tsp sea salt optional 1/2 teaspoon ground black pepper 3 Tbl chickpea flour Tahini Sauce 1/4 cup tahini sesame seed paste 1/4 cup water or more for consistency 2 cloves raw garlic 1/4 cup fresh lemon juice sea salt optional to taste Accompaniments dill pickles sliced tomatoes sliced red onion sliced lettuce shredded whole wheat pita bread

Votes: 12 Rating: 4.33 You: Rate this recipe! Add to Meal Plan: Select Course to Add:BreakfastLunchDinner This recipe has been added to your Meal Plan

Instructions

Falafel

1. Preheat oven to 375°F. Prepare a large baking sheet with parchment paper or a silat.
2. Place the drained chickpeas into the bowl of your food processor.
3. Add the red onion, parsley, cilantro, garlic, nutritional yeast, spices and salt & pepper.
4. Pulse for a few seconds and then stop to scrape down the sides with a spatula. Process again until the mixture holds together adding a tablespoon of the chickpea flour at a time. You don't want it completely smooth but more crumbly. You can test it by squeezing a small portion in your hand.
5. Using about 2 Tablespoon’s worth, shape the mixture into 12-14 small patties. Place them on the baking sheet.
6. Bake for 12-15 minutes on one side then flip and bake another 10 minutes or so on the other.

Tahini

1. To prepare the sauce, place all of the sauce ingredients into your rinsed food processor bowl. Blend until the sauce is smooth, stopping periodically to scrape down the sides.
2. Serve falafels on top of a salad or in pita bread. Cut pita bread in half and toast a little to warm. Place a little chopped lettuce in the bottom of the pita. Top with 3 of the falafel patties, a tablespoon or two of the tahini sauce, dill pickles, red onion and more shredded lettuce.

Nutrition/Notes

salt not included in nutrition label

Nutrition Facts

Pita Falafel Sandwich with Tahini Sauce

Amount Per Serving

Calories 323 Calories from Fat 90

% Daily Value*

Total Fat 10g 15%

Saturated Fat 1.2g 6%

Cholesterol 0mg 0%

Sodium 187mg 8%

Total Carbohydrates 46g 15%

Dietary Fiber 8.7g 35%

Sugars 2.9g

Protein 14g 28%

Vitamin A 3%

Vitamin C 37%

Calcium 11%

Iron 16%

* Percent Daily Values are based on a 2000 calorie diet.