Healthy Falafel Pita Sandwich Recipe

Falafel Pita Sandwich Recipe for a Delicious and Healthy Lunch

Are you searching for a satisfying and nutritious lunch option? Look no further than the falafel pita sandwich! This vegan-friendly dish features flavorful falafel, creamy tzatziki sauce, and fresh vegetables, all wrapped in a warm and fluffy pita bread. It’s a perfect combination of textures and flavors that will leave you feeling satisfied and energized. Let’s dive into this delicious recipe!

Ingredients

Here’s a list of the ingredients you’ll need to make this mouthwatering falafel pita sandwich:

  • 400 grams (14 ounces) canned chickpeas, drained and rinsed
  • 1 small onion, roughly chopped
  • 3 cloves of garlic
  • 1/4 cup fresh parsley leaves
  • 1/4 cup fresh cilantro leaves
  • 2 tablespoons all-purpose flour
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Cooking oil, for frying
  • 4 pita bread rounds
  • Tzatziki sauce (store-bought or homemade)
  • Sliced cucumbers
  • Sliced tomatoes
  • Shredded lettuce

Directions

  1. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, flour, cumin, coriander, salt, and black pepper. Pulse until all the ingredients are well-combined and the mixture comes together. It should have a slightly coarse texture.

  2. Transfer the falafel mixture to a bowl, cover it, and refrigerate for at least 1 hour. Chilling the mixture will make it easier to shape the falafel patties and prevent them from falling apart during cooking.

  3. Once the falafel mixture has chilled, shape it into small patties, about 2 inches in diameter. You should get around 12-15 patties, depending on the size.

  4. Heat the cooking oil in a large skillet or frying pan over medium heat. Add the falafel patties and cook for about 2-3 minutes per side, or until they are golden brown and crispy. Once cooked, transfer them to a paper towel-lined plate to remove any excess oil.

  5. To assemble the falafel pita sandwiches, warm the pita bread in a dry skillet or toaster until soft and pliable. Cut each pita bread in half to create pockets.

  6. Spread a generous amount of tzatziki sauce inside each pita pocket, then stuff it with 3-4 falafel patties. Top with sliced cucumbers, tomatoes, and shredded lettuce.

  7. Serve the falafel pita sandwiches immediately and enjoy!

Notes/Tips

  • You can customize your falafel pita sandwich by adding other toppings such as pickled onions, olives, or hot sauce.
  • If you prefer baked falafel, you can arrange the patties on a baking tray lined with parchment paper and bake them at 200°C (400°F) for 20-25 minutes, flipping halfway through.
  • For a gluten-free version, use a gluten-free flour blend instead of all-purpose flour in the falafel mixture, and choose gluten-free pita bread.

Conclusion

The falafel pita sandwich is a satisfying and delicious option for a healthy lunch. Packed with protein, fiber, and nutrients from the chickpeas, fresh herbs, and vegetables, it offers a flavor-packed experience that will leave you craving more. Whether you enjoy it on the go or as a sit-down meal, this recipe is sure to become a favorite in your kitchen.

So, next time you’re searching for a quick and nutritious lunch option, give this falafel pita sandwich a try. Your taste buds will thank you!

FAQ

Q: Can I make the falafel mixture ahead of time?
A: Yes! You can prepare the falafel mixture a day in advance and refrigerate it until you are ready to form the patties and cook them.

Q: Can I freeze the falafel patties?
A: Absolutely! Once shaped, place the uncooked falafel patties on a baking sheet lined with parchment paper and freeze them until firm. Once frozen, transfer them to a freezer-safe bag or container. They can be stored in the freezer for up to 3 months. When ready to cook, simply thaw them in the refrigerator before frying or baking.

Q: What can I substitute for tzatziki sauce if I don’t have any?
A: If you don’t have tzatziki sauce on hand, you can use hummus, tahini sauce, or even a simple garlic-yogurt sauce as an alternative.

Q: Can I make the recipe gluten-free?
A: Yes! Simply replace the all-purpose flour with a gluten-free flour blend in the falafel mixture and opt for gluten-free pita bread.

Q: Can I use dried chickpeas instead of canned?
A: Yes, you can use dried chickpeas. Just make sure to soak them overnight and cook them until tender before proceeding with the recipe. Adjust the quantity of dried chickpeas accordingly, as they expand once soaked.

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