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.
Servings: 4 people
Equipment
- Measuring Cups and Spoons
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 tbsp nutritional yeast optional
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/4 tsp salt optional
- 1/2 tsp ground black pepper
- 3 tbsp 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
- salt optional to taste
Accompaniments
- dill pickles sliced
- tomatoes sliced
- red onion sliced
- lettuce shredded
- whole wheat pita bread
Instructions
Falafel
- Preheat oven to 375°F. Prepare a large baking sheet with parchment paper or a silat.
- Place the drained chickpeas into the bowl of your food processor.
- Add the red onion, parsley, cilantro, garlic, nutritional yeast, spices and salt & pepper.
- 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.
- Using about 2 Tablespoon’s worth, shape the mixture into 12-14 small patties. Place them on the baking sheet.
- Bake for 12-15 minutes on one side then flip and bake another 10 minutes or so on the other.
Tahini
- 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.
- 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.
Notes
salt not included in nutrition label
[nutrition-label]
Nutrition
Nutrition Facts
Pita Falafel Sandwich with Tahini Sauce
Amount per Serving
Calories
323
% Daily Value*
Fat
10
g
15
%
Saturated Fat
1.2
g
8
%
Cholesterol
0
mg
0
%
Sodium
187
mg
8
%
Carbohydrates
46
g
15
%
Fiber
8.7
g
36
%
Sugar
2.9
g
3
%
Protein
14
g
28
%
Vitamin A
150
IU
3
%
Vitamin C
30.5
mg
37
%
Calcium
110
mg
11
%
Iron
2.9
mg
16
%
* Percent Daily Values are based on a 2000 calorie diet.
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