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Falafel in Pita Bread
This healthier twist on the classic Falafel in Pita Bread packs a punch of plant-based protein and fiber-rich ingredients, all while keeping true to its Mediterranean roots. By using baked falafels instead of fried, and incorporating a rainbow of fresh vegetables, this dish becomes a nourishing meal that satisfies.
45 min4 servingsmediterraneanmain course
vegetarian
lacto-vegetarian
ovo-vegetarian
vegan
pescetarian
mediterranean
Nutrition Facts
Per serving
Calories624
% Daily Value*
Total Fat 21g26%
Saturated Fat 3g16%
Trans Fat 0g
Cholesterol 0mg
Sodium 193mg8%
Total Carbohydrate 85g31%
Dietary Fiber 23g83%
Total Sugars 20g
Protein 27g54%
Calcium 169mg13%
Iron 9.6mg54%
Potassium 694mg15%
Vitamin A 2.6mcg
Vitamin C 10mg12%
Vitamin B6 0.11mg6%
Vitamin E 0.81mg5%
Vitamin K 10mcg8%
Magnesium 129mg31%
Zinc 3mg28%
Folate 20mcg5%
Approximate values — some ingredient data may be incomplete.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 2 cups chickpea
- 3 cloves garlic
- 0.5 cup red onion
- 0.5 cup parsley
- 0.5 cup cilantro
- 1 teaspoon cumin
- 1 teaspoon coriander
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 4 pieces gluten-free pita bread
- 0.25 cup tahini
- 2 tablespoons water
- 1 cup tomatoes
- 1 cup cucumber
Instructions
- 1Preheat the oven to 375°F (190°C).
- 2In a food processor, combine chickpeas, garlic, onion, parsley, cilantro, cumin, coriander, and lemon juice. Process until mixture is coarsely ground.
- 3Form the mixture into small patties, about 2 inches in diameter.
- 4Place patties on a baking sheet lined with parchment paper, and brush each patty lightly with olive oil.
- 5Bake in the preheated oven for 25 minutes, turning halfway through, until golden and crisp.
- 6While falafels are baking, mix tahini and water in a bowl to create a sauce. Adjust water as needed for desired consistency.
- 7Warm the gluten-free pita breads in the oven for 2-3 minutes.
- 8Chop the tomato and cucumber into small pieces for the pita filling.
- 9Assemble the falafel in pita by opening each pita bread, adding 3-4 falafels, and topping with chopped tomato, cucumber, and tahini sauce.
- 10Serve immediately while the falafels are still warm.
- 11Enjoy your nutrient-dense, Mediterranean-inspired meal with a side of fresh salad for added greens.
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