The Ballet Twins

Baked Falafel Pitas

November 27, 2018

Baked Falafel Pitas - BalletFriends - Nutrition


Type: Dinner

Serves 2

Time - 30 mins


2 cans of chickpeas, drained and rinsed  

1⁄4 cup minced onion 

1⁄4 cup fresh lemon juice 

4 cloves garlic, minced 

2 tablespoons minced fresh parsley 

2 teaspoons ground cumin 

2 teaspoons ground coriander 

2 teaspoons toasted sesame oil 

3⁄4 to 1 teaspoon red pepper flakes, to taste 

1⁄2 teaspoon sea salt 

1⁄2 teaspoon cracked black pepper 

2 teaspoons baking powder 

2 to 3 tablespoons all-purpose four 

1 tablespoon olive oil, for baking 

Four 8-inch whole wheat pita breads, cut in half across  

6 cups shredded lettuce 

2 large tomatoes, cut into 1⁄4-inch slices 

1 medium-size cucumber, cut into 1⁄8-inch slices 

Tahini sauce for serving


To make The falafel:  

Preheat the oven to 400°F. Oil a large baking sheet.  

In a medium-size bowl, combine the 
chickpeas, onion, lemon juice, garlic, parsley, cumin, 
coriander, sesame oil, red pepper flakes, salt, and pepper. Mash with a fork so that the chickpeas are broken into chunks but not to a paste. Add the baking powder and 2 tablespoons of the flour. Mix well. Form a heaping tablespoon of the mixture into a patty 2 inches wide and 1⁄2 inch thick. If the patty does not hold together, add the remaining 1 tablespoon flour. Place the patty on the baking sheet and repeat with the remaining dough. You should have 20 falafel patties. Brush them with the olive oil and bake for 15 minutes, or until the bottoms are golden. Turn and cook the other side for 8 minutes, or until golden. 

To Serve, 

To assemble the Felafel Pitas: Fill each pita pocket evenly with 5 of the falafel patties, lettuce, tomatoes, and cucumber and drizzle the tahini sauce over.

Nutritional Note:

Chickpeas, are a great source of fibre and plant-based protein along with vitamin K, folate, phosphorus, zinc, copper, manganese, choline, and selenium. They also contain exceptional levels of iron, vitamin B-6, and magnesium.





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