Falafel pittas recipe

  • Recipes
  • Dish type
  • Starters
  • Meze
  • Falafel

These spicy chickpea cakes are a popular street food all over the Middle East. Served in pitta pockets with a colourful crunchy salad, they are deliciously healthy as well as fun to eat.

36 people made this

IngredientsServes: 4

  • 2 x 400g cans chickpeas, drained and rinsed
  • 2 garlic cloves, crushed
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 green chilli, deseeded and finely chopped
  • 2 tbsp chopped fresh coriander
  • 1 small egg, beaten
  • 2 tbsp plain flour
  • 2 tbsp vegetable oil
  • SALAD
  • 100g red cabbage, finely shredded
  • 1 carrot, coarsely grated
  • 1/3 cucumber, cut into fine matchsticks
  • 1 small red onion, thinly sliced
  • TO SERVE 4 wholemeal pitta breads, 4 tbsp reduced-fat hummus, juice of ½ lemon

MethodPrep:50min ›Cook:6min ›Ready in:56min

  1. Put the chickpeas in a blender or food processor and process until smooth. Add the garlic, cumin and ground coriander and process again until well mixed. Add the chilli, fresh coriander, egg and 1 tbsp of the flour and process again briefly. Season to taste. Transfer to a bowl and chill for about 30 minutes to firm the mixture.
  2. Meanwhile, prepare the salad: put the cabbage, carrot, cucumber and onion in a bowl and mix together.
  3. Flour your hands with the remaining flour and shape the chickpea mixture into 8 patties. Heat the oil in a frying pan and fry the patties, in batches if necessary, for about 3 minutes on each side until crisp and golden. Drain on kitchen paper.
  4. Meanwhile, warm the pitta breads in a toaster or under the grill and stir the lemon juice into the hummus to thin it slightly. Cut a slit lengthways in the side of each bread to form a pocket. Spread 1 tbsp of hummus inside each pocket, then stuff in 2 falafel with some salad. Serve immediately.

Cook's tip

If you'd like to make your own hummus, see the hummus recipe under Hummus Salad (on this website).

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Reviews & ratingsAverage global rating:(6)

Reviews in English (5)

If you are taking this to work, give plenty of time for the falafel's to cool after cooking (i.e. do it the night before) AND build your colourful pitta just before you eat it (rather than pre-pitta'ing it)...or it may fall out of the foil and end up all over your accounting papers :/ WONDERFUL recipe, I'll try not to add my stupidity next time!-04 Jun 2015

amazing thank you you saved my life i wanted a nice lunch and u have given me it-21 Dec 2009

Easy to make and pretty tasty too, didn't have any fresh chilli which i think would probably have improved it.-07 Nov 2010


Wash the cucumber and chop as finely as possible.

Peel and chop the onion as finely as possible.

Wash the mint leaves and chop them finely using the scissors.

Squeeze the juice from the lemon.

Scoop the natural yoghurt into the bowl, mix in the lemon juice, chopped cucumber, onion and mint. Stir well.

Place the onion, garlic, spices, herbs and chickpeas into the mixing bowl and mash to a paste with the potato masher.

Add the flour and the black pepper to taste (if using) to the mixing bowl. Mix well with a metal spoon.

Shape the mixture into balls about the size of a golf ball and flatten slightly before placing on the baking tray.

Bake for 20 minutes, turning the falafel over with a fish slice after 10 minutes.

Wash and shred the lettuce into 1cm wide strips. You can use a sharp knife and chopping board.

Once the falafel are cooked, remove from the oven and place on a pan stand. Place the pitta breads onto a baking tray and heat in the oven for 2 minutes.


Falafel in warm pitta bread recipe

This Middle Eastern street food is hard to beat: spiced chickpea fritters served in warm pitta bread with cucumber, tomato, natural yoghurt and a drizzle of tahini.

400 g tinned chick peas drained
3 crushed or grated Garlic Cloves
1 teaspoon ground Coriander
1 teaspoon toasted and ground Cumin
1 tablespoon chopped Parsley
1 tablespoon Plain Flour
2 Pita Bread
0.25 sliced Cucumber
2 large sliced Tomatoes seasoned with salt, pepper and a pinch of sugar
4 tablespoons Natural Yoghurt
2 tablespoons Tahini optional

1. To make the falafel, whiz up the chickpeas, garlic, onion, spices and parsley in a food processor until just smooth.
2. Empty into a bowl, add in the flour and season to taste.
3. It will taste quite strong, but don't worry, it needs to be since it will mellow when it's cooked.
4. Flour your hands and shape the mixture into 4 patties and fry them in a little oil until golden on both sides (about 3-4 minutes on a medium to low heat).
5. While they're cooking, heat up the pittas, then split them open and pop 2 falafels into each, followed by slices of cucumber and the seasoned tomato slices.
6. Spoon over the yoghurt and tahini, if using.
7. Eat immediately!


Instructions

Chop the onion, garlic and coriander or parsley.

Dry-fry the coriander and cumin seeds and then grind to a powder. Drain the chickpeas and place in a food processor with the spices and all the remaining falafel ingredients, except the oil. Process until smooth. Break off a knob and fry until browned. Taste and adjust the seasoning. Leave for 1 hour.

Meanwhile, make the tahina cream. Put the crushed garlic into a bowl with the tahina. Beat in the lemon juice, then gradually beat in enough water to give a consistency of double cream. Don’t worry when at first the tahina seizes up like concrete. Season with salt and add a touch more lemon juice. Pour into a serving bowl and dust lightly with cayenne pepper.

Roll the falafel mixture into balls no bigger than a small walnut. Heat a large pan of oil to a temperature of 180°C/350°F (to test, drop a cube of bread in - it should immediately fizz and begin to brown within about 15 seconds). Deep-fry the falafel in batches until well browned. Drain on kitchen paper.

While the falafel are cooking, heat the pitta bread in the oven. Put the tomatoes, cucumber and lettuce into bowls on the table, with the tahina cream. When the falafel are done, arrange on a plate with the coriander and wedges of the lemon.

Let everyone fill their pitta with a few cubes of tomato, a shred or two of lettuce and a squeeze of lemon juice. Then a few falafel, followed by a drizzle of tahina cream, more tomato, lettuce, some cucumber, coriander and a little more lemon juice, salt and pepper and, finally, another slather of tahina cream.


Low FODMAP Vegan Falafel | No Onion No Garlic Recipe

Ingredients

  • 1 cup canned chickpeas
  • 1 cup leek (green leaves only)
  • 2 medium grated carrots
  • 1 large lime
  • 1 cup fresh parsley
  • 1 cup medium grain brown rice
  • 1 tbsp olive oil
  • 2 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 1 tsp Kosher salt
  • 4 tbsp gluten-free all purpose flour
  • 0.5 cup mint chutney or any other yogurt dip, for serving

Instructions

For cripsy baked falafels

For soft fried falafels

Nutrition

Tried this recipe? Let us know how it was!

For more amazing low FODMAP Vegan recipes, click here.

Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Vegan Falafel recipe!


Falafel Pitas

Middle Eastern falafel is a street food favorite that can easily be made at home with a few simple techniques. Mashing the chickpeas until completely smooth allows the mixture to bind, and leaving the falafel undisturbed in the pan as they cook ensures they hold together better when flipped. Adding a bit of sweet dates, nutty tahini paste and herbaceous za’atar—a popular blend that features sumac, a red spice with citrusy flavor—perfectly highlights the chickpeas' earthiness. (Chefs, the baby greens for your dish may be tender arugula or kale.)

Title
  • 2 Pitas
  • 1½ cups Chickpeas
  • ½ cup Plain Greek Yogurt
  • 2 cloves Garlic
  • 2 oz Baby Greens
  • 1 Sweet Potato
  • 2 Medjool Dates
  • 2 Tbsps Red Wine Vinegar
  • 2 Tbsps Tahini
  • 1 Shallot
  • 1 Tbsp Falafel Spice Blend (Za'atar & Aleppo Pepper)

Wash and dry the fresh produce.

Halve the sweet potato lengthwise thinly slice crosswise.

Drain and rinse the chickpeas. Transfer to a large bowl. Using a fork, mash until smooth.

Pit and roughly chop the dates.

Peel and mince the garlic using the flat side of your knife, smash until it resembles a paste (or use a zester).

In a medium bowl, combine the yogurt, half the remaining vinegar, up to half the garlic paste and a drizzle of olive oil. Season with salt and pepper to taste.

Place the sweet potato on a sheet pan. Drizzle with olive oil and season with salt and pepper toss to thoroughly coat. Arrange in a single, even layer and roast, stirring halfway through, 12 to 14 minutes, or until tender when pierced with a fork. Remove from the oven. Carefully transfer to a large bowl and set aside in a warm place.

While the sweet potato roasts, to the bowl of mashed chickpeas, add the dates, spice blend, remaining garlic paste, ¾ of the tahini and 1 tablespoon of olive oil. Stir to thoroughly combine season with salt and pepper. Using wet hands, gently form the mixture into eight ½-inch-thick rounds. Transfer to a plate.

While the sweet potato continues to roast, in a large pan (nonstick, if you have one), heat a thin layer of oil on medium-high until hot.

Once the oil is hot enough that a falafel sizzles immediately when added to the pan, add the remaining falafel. Cook 2 to 3 minutes per side, or until golden brown and crispy. Transfer to a paper towel-lined plate immediately season with salt and pepper. Set aside in a warm place.

While the falafel cook, carefully place the pitas directly onto the oven rack and warm 2 to 3 minutes, or until heated through and pliable. Remove from the oven.

To the bowl of roasted sweet potato, add the marinated shallot, remaining tahini, remaining vinegar, half the baby greens and a drizzle of olive oil season with salt and pepper. Gently toss to coat season with salt and pepper to taste.

Just before serving, place the remaining baby greens in a bowl drizzle with olive oil and toss to coat. Season with salt and pepper to taste.

Carefully open the pockets of the warmed pitas. Divide the dressed baby greens, cooked falafel and yogurt sauce between the pitas. Divide the finished pitas and salad between 2 dishes. Enjoy!

Tips from Home Chefs

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Wash and dry the fresh produce.

Halve the sweet potato lengthwise thinly slice crosswise.

Drain and rinse the chickpeas. Transfer to a large bowl. Using a fork, mash until smooth.

Pit and roughly chop the dates.

Peel and mince the garlic using the flat side of your knife, smash until it resembles a paste (or use a zester).

In a medium bowl, combine the yogurt, half the remaining vinegar, up to half the garlic paste and a drizzle of olive oil. Season with salt and pepper to taste.

Place the sweet potato on a sheet pan. Drizzle with olive oil and season with salt and pepper toss to thoroughly coat. Arrange in a single, even layer and roast, stirring halfway through, 12 to 14 minutes, or until tender when pierced with a fork. Remove from the oven. Carefully transfer to a large bowl and set aside in a warm place.

While the sweet potato roasts, to the bowl of mashed chickpeas, add the dates, spice blend, remaining garlic paste, ¾ of the tahini and 1 tablespoon of olive oil. Stir to thoroughly combine season with salt and pepper. Using wet hands, gently form the mixture into eight ½-inch-thick rounds. Transfer to a plate.

While the sweet potato continues to roast, in a large pan (nonstick, if you have one), heat a thin layer of oil on medium-high until hot.

Once the oil is hot enough that a falafel sizzles immediately when added to the pan, add the remaining falafel. Cook 2 to 3 minutes per side, or until golden brown and crispy. Transfer to a paper towel-lined plate immediately season with salt and pepper. Set aside in a warm place.

While the falafel cook, carefully place the pitas directly onto the oven rack and warm 2 to 3 minutes, or until heated through and pliable. Remove from the oven.

To the bowl of roasted sweet potato, add the marinated shallot, remaining tahini, remaining vinegar, half the baby greens and a drizzle of olive oil season with salt and pepper. Gently toss to coat season with salt and pepper to taste.

Just before serving, place the remaining baby greens in a bowl drizzle with olive oil and toss to coat. Season with salt and pepper to taste.

Carefully open the pockets of the warmed pitas. Divide the dressed baby greens, cooked falafel and yogurt sauce between the pitas. Divide the finished pitas and salad between 2 dishes. Enjoy!


Falafel pittas recipe - Recipes

Homemade falafels are fabulous as you can add herbs and spices that are so often sadly lacking in the ready made ones. By stuffing them into a pitta with hummus and salad you have a full and satisfying meal, perfect for on-the-go eating.

Note: you will need to begin this recipe the night before you want to eat, as the chickpeas need to soak overnight.

Ingredients

  • 500g dried chickpeas
  • 1 small onion, roughly chopped
  • 2 garlic cloves, crushed
  • a small bunch of coriander, roughly chopped
  • a small bunch of flat-leaf parsley, roughly chopped 1 tablespoon cumin seeds
  • 1 tablespoon coriander seeds
  • 1–2 teaspoons dried chilli flakes (optional)
  • 4 tablespoons plain flour
  • 1 heaped teaspoon baking powder
  • salt and freshly ground black pepper
  • 6 large pitta breads, toasted and sliced open hot chilli sauce (optional)
  • for the hummus
  • 1 teaspoon bicarbonate of soda
  • 160g light tahini
  • 3 garlic cloves, crushed
  • juice of ½ lemon, or to taste
  • 6–7 tablespoons cold water
  • for the salad
  • 250g cherry tomatoes, finely diced
  • 3 spring onions, thinly sliced
  • ½ cucumber, finely diced
  • a small handful of both coriander and flat-leaf parsley, finely chopped 2 tablespoons olive oil
  • a splash of red wine vinegar, to taste

Step by Step Methods

Step No 1

Soak the chickpeas overnight in plenty of cold water (at least double their volume). Drain the chickpeas well and weigh into a bowl they should have approximately doubled in weight. Add 750g of the chickpeas to a food processor – these will become the falafels. Add the onion, garlic and herbs and pulse until you have a crumbly mixture.

Step No 2

Place the cumin, coriander and chilli, if using, into a small frying pan and dry fry for a minute over a high heat until you can smell their aroma wafting up from the pan. Tip into a pestle and mortar and grind roughly before adding to the food processor. Add the flour, 4 tablespoons cold water, baking powder and a generous seasoning of salt and pepper, then pulse again until it forms a coarse paste. Tip into a bowl and chill in the fridge for an hour. This lets the flavours develop and allows the chickpeas to soak in the moisture. Wash and dry the food processor.

Step No 3

While the falafel mix is resting, make the hummus. Tip the remaining chickpeas into a large saucepan. Sprinkle over the bicarbonate of soda and cover well with fresh cold water. Set the pan over a medium-high heat and bring to the boil, cooking for 25–35 minutes, until tender.

Step No 4

Drain the chickpeas and tip into the clean food processor, along with the tahini, garlic and lemon juice. Process until you have a coarse paste. With the motor running, start to add the cold water, a tablespoon at a time, until the hummus is as smooth as you want it to be. I like mine as smooth as possible, but process for a little less time if you like it coarser. Season to taste with salt and pepper, and a squeeze more lemon juice if you like, and scrape into a bowl. Set aside to rest while you continue with the falafels.

Step No 5

Heat the oil in a deep fat fryer to 180°C/350°F. Take tablespoonfuls of the falafel mixture and roll into balls about the size of a walnut. You need to press and squeeze the mixture together really firmly so it doesn’t crumble during cooking using slightly wet hands helps prevent too much stickiness. Repeat with the rest of the mixture, lining them up on a baking tray. Fry in batches in the hot oil for 4–5 minutes, until deeply golden and crisp, draining on kitchen paper as you go.

Step No 6

Combine all the salad ingredients together in a bowl, seasoning to taste with a little salt and pepper. To serve, spread a generous spoonful or two of hummus inside an open pitta bread top with a few falafels, a little salad and a drizzle of chilli sauce, if using.


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Easy Oven Baked Falafel (Vegan)

Quick, easy to make and totally delicious, these Easy Oven Baked Falafel are going to be your new favourite recipe… Simply blitz chickpeas and flavourings, shape into balls and bake – that’s it! Naturally vegetarian and vegan, as well as being gluten and dairy free, they are perfect for feeding a crowd… or for a quick and easy weeknight supper.

What are falafel?

Falafel are a well-known and well-loved Middle Eastern snack made from chickpeas, herbs, spices and onions. Traditionally they are deep fried and served in pitta bread (or flatbread) with salad, or as part of a mezze spread.

Easy Oven Baked Falafel

Although falafel are traditionally deep fried, it’s much quicker and easier (not to mention healthier!) to bake falafel in the oven – which is exactly how I make them!

To make these Easy Oven Baked Falafel, all you need to do is tip two cans of chickpeas into a bowl, add flavourings (chillies, cumin, coriander, parsley, onion, garlic…), then blitz to a chunky paste using a stick blender. Finally, roll into balls and bake in the oven for 20 minutes.

If you get your skates on these Easy Oven Baked Falafel can be made in under 30 minutes from start to finish… and they taste so much better than shop-bought!

What to serve with falafel?

Falafel are often eaten as street food in the Middle East, served in pitta breads or flatbreads with salad and a tahini-based sauce. If you are looking for a quick and easy lunch or dinner recipe, I’d definitely recommend going down this route!

Alternatively falafel are also often served as part of a mezze spread (mezze is a selection of small dishes served together, either as a starter or a main course) and this is my absolute favourite way to serve falafel.

I like to serve falafel ‘mezze-style’ with hummus, sweet potato cubes / fries, salad, tabbouleh and pitta or flatbreads – all out on the table so everyone can help themselves. I do it like this whether I’m just doing falafel for a quick and easy weeknight supper or I am entertaining at the weekend – it’s fun, the kids love helping themselves with whatever they want, and I don’t need to spend ages in the kitchen plating up!

If you want to recreate the mezze spread in the photos, you’ll need 1 quantity each of my Easy Oven Baked Falafel, my Roasted Red Pepper & Smoked Paprika Hummus (recipe coming soon) and my Baharat Roasted Sweet Potato Cubes, plus wholemeal pitta breads (I love these ones by the Food Doctor), rocket (arugula) and cherry tomatoes.

What to drink with falafel?

I recommend a zesty Sauvignon Blanc from somewhere like Chile or New Zealand to go with falafel. Or, if you prefer, a young and fruity red or rosé from Southern France or Spain would also go very well.

Can leftover falafel be reheated?

Yes, absolutely! Simply put any leftovers in a plastic lidded container and place in the fridge, where they will keep for up to 4 days.

To reheat, place on a baking tray in an oven preheated to 180C (160C fan/ gas mark 4 / 350F) for 10-15 minutes, or until piping hot all the way through.

You can also eat leftover falafel cold – they make a great addition to a lunchbox!

Can you freeze falafel?

Definitely… in fact making a double quantity and freezing half is a great idea! Simply put the falafel in a plastic lidded container and place in the freezer, where they will keep for up to 3 months.


Falafel with garlic tahini sauce recipe

Lamb and cumin falafels, served with homemade tahini sauce and best eaten stuffed in pitta.

Ingredients

  • 240 ml tahini
  • 95 g canned chickpeas, drained and rinsed
  • 1 lemon, juiced
  • 2 garlic cloves, chopped
  • 1.25 tsp salt
  • 0.5 tsp cayenne pepper
  • 8.4 fl oz tahini
  • 3.4 oz canned chickpeas, drained and rinsed
  • 1 lemon, juiced
  • 2 garlic cloves, chopped
  • 1.25 tsp salt
  • 0.5 tsp cayenne pepper
  • 1 cup tahini
  • 3.4 oz canned chickpeas, drained and rinsed
  • 1 lemon, juiced
  • 2 garlic cloves, chopped
  • 1.25 tsp salt
  • 0.5 tsp cayenne pepper
  • 95 g canned chickpeas, drained
  • 340 g ground lamb
  • 3 tbsp green onions, white and light-green parts only, finely chopped
  • 2 garlic cloves, finely chopped
  • 75 g finely chopped fresh coriander
  • 40 g finely chopped fresh parsley
  • 1 tsp salt
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 0.5 tsp ground black pepper
  • 1 large pinch cayenne
  • 120 ml olive oil
  • 3.4 oz canned chickpeas, drained
  • 12 oz ground lamb
  • 3 tbsp green onions, white and light-green parts only, finely chopped
  • 2 garlic cloves, finely chopped
  • 2.6 oz finely chopped fresh coriander
  • 1.4 oz finely chopped fresh parsley
  • 1 tsp salt
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 0.5 tsp ground black pepper
  • 1 large pinch cayenne
  • 4.2 fl oz olive oil
  • 3.4 oz canned chickpeas, drained
  • 12 oz ground lamb
  • 3 tbsp green onions, white and light-green parts only, finely chopped
  • 2 garlic cloves, finely chopped
  • 2.6 oz finely chopped fresh coriander
  • 1.4 oz finely chopped fresh parsley
  • 1 tsp salt
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 0.5 tsp ground black pepper
  • 1 large pinch cayenne
  • 0.5 cup olive oil

Details

  • Cuisine: Middle Eastern
  • Recipe Type: Main
  • Difficulty: Easy
  • Preparation Time: 30 mins
  • Cooking Time: 10 mins
  • Serves: 4

Step-by-step

  1. To make the sauce, combine ingredients in a food processor. As you purée, add 120ml to 180ml of water through feed tube until mixture is smooth.
  2. Taste and adjust seasoning if necessary - the sauce should be thinner than hummus.
  3. For the balls, in a large bowl, mash 95g chickpeas with a potato masher or fork. Add remaining ingredients and mix well with your hands or a wooden spoon.
  4. Form into 1 ¼-inch balls. Heat oil in a large skillet over medium-high heat until shimmering. Cook balls in batches, turning occasionally until golden-brown all over and just cooked through, 5-6 minutes.
  5. Transfer to a plate lined with paper towels. Drizzle with sauce and serve immediately.

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Watch the video: How to Make Falafel. Falafel Recipe (December 2021).