I stacked falafel, herbs and hummus into a Hummus Pita Sandwich that hides a single unexpected twist you won’t see coming.

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I’ve been obsessing over falafel pita sandwiches lately. Naturally vegan and gluten free, they feel like a treat not a compromise.

Crisp on the outside and creamy inside, chickpeas give a nutty backbone while tahini paste brings a silky, slightly bitter roundness that makes you go back for more. This is my go to for Pita Filling Ideas when friends drop by and I’m running short on time, and sometimes I cram leftovers into a quick Falafel Hummus Wrap for a messy, brilliant lunch.

Try one and you’ll see why I keep making them.

Ingredients

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Chickpeas: Protein packed, full of fiber and slow carbs, makes falafel hearty not sweet.
Parsley and cilantro: Fresh herbs add bright slightly bitter green notes and vitamin K.
Tahini: Sesame paste rich in healthy fats and calcium, gives creamy nutty depth.
Garlic: Sharp pungent boost to savory flavor and may help immunity, dont skip it.
Lemon juice: Bright acidic note cuts richness, adds tangy freshness and vitamin C.
Olive oil: For pan cooking provides heart healthy mono fats and a silky mouthfeel.
Pita pockets: Soft gluten free bread handy for stuffing, gives contrast to crisp falafel.

Ingredient Quantities

1 1/2 cups dried chickpeas

1 cup packed fresh flat-leaf parsley

1/2 cup packed fresh cilantro

1 small yellow onion

4 garlic cloves

2 tsp ground cumin

1 tsp ground coriander

1 1/2 tsp fine sea salt

1/2 tsp black pepper

1 tsp baking powder

3 tbsp chickpea flour (besan) or other gluten-free flour

2 cups neutral vegetable oil (if frying) or 2–3 tbsp olive oil (for pan cooking)

4 gluten-free pita pockets (6 to 8 inch)

1/2 cup tahini paste

3 tbsp fresh lemon juice

1 garlic clove (for sauce)

Water for thinning tahini sauce as needed

1 medium tomato

1 small cucumber

1/2 red onion

1 cup leafy lettuce or mixed greens

4 tbsp fresh mint or extra parsley

Pickles, optional

Hot sauce, optional

How to Make this

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1. Soak the chickpeas in plenty of cold water for 12 to 24 hours, they will double in size; drain, rinse well and pat very dry with towels. Don’t use canned chickpeas, they make soggy falafel.

2. In a food processor add the drained chickpeas, 1 cup parsley, 1/2 cup cilantro, the small yellow onion (quartered), 4 garlic cloves, 2 tsp ground cumin, 1 tsp ground coriander, 1 1/2 tsp fine sea salt and 1/2 tsp black pepper. Pulse in short bursts until you have a coarse, slightly grainy mixture not a puree, scrape down sides as needed.

3. Add 1 tsp baking powder and 3 tbsp chickpea flour (besan) to the processor and pulse a few more times to combine. The mix should hold when squeezed in your hand; if too wet add a bit more chickpea flour. Transfer to a bowl and chill 30 to 60 minutes so it firms up.

4. While the mixture chills, make the tahini sauce: whisk 1/2 cup tahini paste with 3 tbsp fresh lemon juice and the 1 garlic clove minced; add water 1 tbsp at a time until it becomes smooth and pourable. Season to taste with a pinch of salt.

5. Shape the falafel mixture into golf ball sized balls or slightly flattened patties, don’t pack them too tight or they get dense. Test one small patty in the oil or pan first to check seasoning and texture, adjust salt or flour if needed.

6. Choose frying or pan cooking. For frying: heat neutral vegetable oil to about 350 to 375 F (use a thermometer) and fry in batches for about 3 to 5 minutes until deeply golden, flipping if needed; drain on a wire rack or paper towels. For pan cooking: heat 2 to 3 tbsp olive oil in a skillet over medium, cook falafel 3 to 5 minutes per side until crisp and golden, adding more oil between batches.

7. Prep the fillings: warm 4 gluten free pita pockets, thinly slice 1 medium tomato, 1 small cucumber and 1/2 red onion, tear 1 cup leafy lettuce or mixed greens, chop 4 tbsp fresh mint or extra parsley and get pickles and hot sauce ready if using.

8. Assemble each pita: open pocket, layer lettuce, a few slices of tomato, cucumber and red onion, add 3 to 4 falafel balls or patties, spoon over tahini sauce and sprinkle the chopped mint or parsley. Add pickles and hot sauce if you want extra tang or heat.

9. Serve immediately while falafel are still hot and crisp. Leftovers keep in the fridge for a couple days; reheat in a toaster oven to keep them crunchy. Enjoy, and don’t forget to taste and tweak the seasoning next time you make them.

Equipment Needed

1. Food processor, for pulsing the soaked chickpeas into a coarse mix
2. Large mixing bowl, to chill and shape the falafel mixture
3. Measuring cups and spoons, for chickpeas, spices, flour and liquids
4. Kitchen towels or paper towels, to dry chickpeas and drain fried falafel
5. Heavy skillet for pan cooking or a deep pot for frying, depending on method you choose
6. Oil thermometer, to check frying temp if you fry (about 350 to 375 F)
7. Slotted spoon or tongs, to lift and turn falafel in the oil or pan
8. Wire rack or baking sheet lined with paper towels, for draining and keeping crisp
9. Cutting board and sharp knife, for slicing tomato, cucumber and onion and chopping herbs

FAQ

Q: Can I use canned chickpeas instead of dried? A: No. Canned chickpeas are too soft and make a mushy mix. Use dried chickpeas soaked 12 to 24 hours (or quick soak: boil 1 to 2 minutes then soak 1 hour) then drain well.

Q: My falafel falls apart, how do I fix that? A: Don’t over-process the mix, pulse until coarse not paste. Chill the mixture 30 to 60 minutes before shaping, use the chickpea flour and baking powder in the recipe, and press patties firmly but not too tight.

Q: Can I bake or pan-fry instead of deep frying? A: Yes. For baking, preheat oven to 400 F, brush or spray falafel with oil and bake 20 to 25 minutes turning once. For pan cooking, use 2 to 3 tbsp olive oil and cook on medium heat until golden on both sides. Deep fry at 350 to 375 F for the crispiest result.

Q: How do I get my tahini sauce smooth and not bitter or lumpy? A: Whisk tahini with lemon juice and minced garlic, then add warm water slowly until it loosens to your desired consistency. If it seizes, keep adding warm water a tablespoon at a time and whisk, then season with salt. Taste, adjust lemon or salt.

Q: Can I make the falafel mix ahead or freeze it? A: Yes. The raw mixture keeps in the fridge 1 to 2 days. You can shape falafel and freeze on a tray, then transfer to a bag for up to 3 months. Cook from frozen, adding a few minutes to frying or baking time.

Q: How do I get a crunchy outside and soft inside? A: Make sure the oil is hot enough before frying, don’t overcrowd the pan, and avoid over-processing the chickpeas so they keep texture. For baking, brush with oil and bake at a higher temp around 400 F so the outside browns fast while the center stays tender.

Falafel Pita Sandwich Recipe Substitutions and Variations

Dried chickpeas: You can use canned chickpeas in a pinch. Drain, pat very dry and pulse briefly in the food processor so there is still some texture. Because canned are softer, add a little extra flour or chill the mix so the balls hold together better.
Chickpea flour (besan): Swap with oat flour or a gluten free all purpose flour, or regular all purpose flour if you do not need this to be gluten free. Use the same volume and add a tablespoon more if the mixture seems too wet.
Tahini paste: Use sunflower seed butter for a sesame free option, or plain Greek yogurt if you do not need it to be vegan. For yogurt thin with a bit of olive oil and lemon or a splash of water until smooth.
Gluten free pita pockets: Substitute with regular pita or soft flatbreads, sturdy corn tortillas, or fold the filling into large lettuce or collard leaves for a lighter wrap.

Pro Tips

– Make sure the soaked chickpeas are bone dry before you process them. If theres any moisture the mix will go mushy and fall apart. Pat them, air dry a bit on towels, and pulse in short bursts so you get a grainy texture not a paste.

– Chill the shaped falafel at least 30 minutes before cooking. That helps them hold together and gives you a chance to test one small fritter for seasoning. If it crumbles when squeezed add a tablespoon or two more chickpea flour, if it feels gummy you overprocessed it.

– For frying use a thermometer and keep oil around 350 to 375 F, dont crowd the pan and drain on a wire rack not paper when done so they stay crisp. If pan cooking, use enough oil to shallow-fry and flip only when the edge looks set so they dont break.

– Warm the pita in a towel or dry skillet so it wont tear when you stuff it, and thin the tahini with water 1 tablespoon at a time till its pourable. Leftovers re-crisp best in a toaster oven or air fryer, not the microwave.

Falafel Pita Sandwich Recipe

Recipe by Jot Punji

0.0 from 0 votes

I stacked falafel, herbs and hummus into a Hummus Pita Sandwich that hides a single unexpected twist you won't see coming.

Servings

servings

Calories

776

kcal

Equipment: 1. Food processor, for pulsing the soaked chickpeas into a coarse mix
2. Large mixing bowl, to chill and shape the falafel mixture
3. Measuring cups and spoons, for chickpeas, spices, flour and liquids
4. Kitchen towels or paper towels, to dry chickpeas and drain fried falafel
5. Heavy skillet for pan cooking or a deep pot for frying, depending on method you choose
6. Oil thermometer, to check frying temp if you fry (about 350 to 375 F)
7. Slotted spoon or tongs, to lift and turn falafel in the oil or pan
8. Wire rack or baking sheet lined with paper towels, for draining and keeping crisp
9. Cutting board and sharp knife, for slicing tomato, cucumber and onion and chopping herbs

Ingredients

1 1/2 cups dried chickpeas
1 cup packed fresh flat-leaf parsley
1/2 cup packed fresh cilantro
1 small yellow onion
4 garlic cloves
2 tsp ground cumin
1 tsp ground coriander
1 1/2 tsp fine sea salt
1/2 tsp black pepper
1 tsp baking powder
3 tbsp chickpea flour (besan) or other gluten-free flour
2 cups neutral vegetable oil (if frying) or 2–3 tbsp olive oil (for pan cooking)
4 gluten-free pita pockets (6 to 8 inch)
1/2 cup tahini paste
3 tbsp fresh lemon juice
1 garlic clove (for sauce)
Water for thinning tahini sauce as needed
1 medium tomato
1 small cucumber
1/2 red onion
1 cup leafy lettuce or mixed greens
4 tbsp fresh mint or extra parsley
Pickles, optional
Hot sauce, optional

Directions

Soak the chickpeas in plenty of cold water for 12 to 24 hours, they will double in size; drain, rinse well and pat very dry with towels. Don't use canned chickpeas, they make soggy falafel.
In a food processor add the drained chickpeas, 1 cup parsley, 1/2 cup cilantro, the small yellow onion (quartered), 4 garlic cloves, 2 tsp ground cumin, 1 tsp ground coriander, 1 1/2 tsp fine sea salt and 1/2 tsp black pepper. Pulse in short bursts until you have a coarse, slightly grainy mixture not a puree, scrape down sides as needed.
Add 1 tsp baking powder and 3 tbsp chickpea flour (besan) to the processor and pulse a few more times to combine. The mix should hold when squeezed in your hand; if too wet add a bit more chickpea flour. Transfer to a bowl and chill 30 to 60 minutes so it firms up.
While the mixture chills, make the tahini sauce: whisk 1/2 cup tahini paste with 3 tbsp fresh lemon juice and the 1 garlic clove minced; add water 1 tbsp at a time until it becomes smooth and pourable. Season to taste with a pinch of salt.
Shape the falafel mixture into golf ball sized balls or slightly flattened patties, don't pack them too tight or they get dense. Test one small patty in the oil or pan first to check seasoning and texture, adjust salt or flour if needed.
Choose frying or pan cooking. For frying: heat neutral vegetable oil to about 350 to 375 F (use a thermometer) and fry in batches for about 3 to 5 minutes until deeply golden, flipping if needed; drain on a wire rack or paper towels. For pan cooking: heat 2 to 3 tbsp olive oil in a skillet over medium, cook falafel 3 to 5 minutes per side until crisp and golden, adding more oil between batches.
Prep the fillings: warm 4 gluten free pita pockets, thinly slice 1 medium tomato, 1 small cucumber and 1/2 red onion, tear 1 cup leafy lettuce or mixed greens, chop 4 tbsp fresh mint or extra parsley and get pickles and hot sauce ready if using.
Assemble each pita: open pocket, layer lettuce, a few slices of tomato, cucumber and red onion, add 3 to 4 falafel balls or patties, spoon over tahini sauce and sprinkle the chopped mint or parsley. Add pickles and hot sauce if you want extra tang or heat.
Serve immediately while falafel are still hot and crisp. Leftovers keep in the fridge for a couple days; reheat in a toaster oven to keep them crunchy. Enjoy, and don’t forget to taste and tweak the seasoning next time you make them.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.