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A recipe for a Falafel Pita Sandwich

Falafel Pita Sandwiches

Teri & Jenny
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Prep Time 30 mins
Cook Time 15 mins
Chill Time 2 hrs
Servings 4
Calories 424 kcal



  • 1 (15 ounce) can garbanzo beans, drained
  • ½ yellow onion, diced and lightly sautéed
  • 5 garlic cloves, minced and lightly sautéed
  • ½ bunch cilantro
  • ¼ bunch flat leaf parsley
  • ¼ cup plus 2 tablespoons all-purpose flour
  • 1 teaspoon baking powder
  • 1 tablespoon ground cumin
  • 2 teaspoons ground coriander
  • 1 ½ teaspoons salt
  • ¾ teaspoon black pepper


  • 2 tablespoons extra virgin olive oil
  • 1 ½ tablespoons apple cider vinegar
  • ½ teaspoons ground cumin
  • 1 garlic clove, minced
  • 1 ¼ cup Greek yogurt
  • ½ hothouse cucumber, grated
  • ½ lemon, juiced
  • salt and pepper to taste


  • 2 whole pitas, cut in half
  • 4 romaine leaves, thinly sliced
  • 2 roma tomatoes, seeded and diced
  • vegetable oil for frying


  • Fill a heavy bottom skillet with ½ inch oil and preheat to 350°F.
  • Place garbanzo beans, onion, garlic, cilantro, and parsley in a food processor and process until finely ground.
  • Scoop mixture into a mixing bowl and add remaining falafel ingredients and stir together until fully combined. Cover with plastic wrap and place in refrigerator for about 2 hours.
  • For tzatziki: Place oil, vinegar, cumin, and garlic in a small mixing bowl and whisk together. Add yogurt and cucumber to the mixture, season with salt and pepper and continue to whisk together. Set aside.
  • Form 2 tablespoon sized patties with the falafel mixture and fry for 3 to 4 minutes. Flip each patty and fry for an additional 2 minutes. Drain on paper towels and season with salt and pepper.
  • To assemble: Smear the insides of each pita with a small amount of tzatziki and fill with 3 falafels, a small amount of lettuce and a sprinkle of diced tomatoes. Top with more tzatziki and serve.


Calories: 424kcalCarbohydrates: 63gProtein: 21gFat: 11gSaturated Fat: 1gCholesterol: 3mgSodium: 1171mgPotassium: 742mgFiber: 12gSugar: 10gVitamin A: 3152IUVitamin C: 23mgCalcium: 261mgIron: 6mg
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