Falafel Breakfast Pita with Tahini and Soft-Boiled Egg

Name: Falafel Breakfast Pita with Tahini and Soft-Boiled Egg
Prep time: 45 min
Cook time: 25 min
Total time: 1 h 10 min
Yield: 4 servings
Cuisine: Middle Eastern
Ingredients: 1 cup (200 g) dried chickpeas, picked over, rinsed, soaked in plenty of cold water for 12 to 24 hours, then drained well; ½ small (about 3 oz) (80 g) yellow onion, peeled and roughly chopped; 4 cloves (12 g) garlic cloves, peeled; 1 cup, packed (30 g) fresh flat-leaf parsley, leaves and tender stems, washed and thoroughly dried; ½ cup, packed (15 g) fresh cilantro, leaves and tender stems, washed and thoroughly dried; 2 tsp (4 g) ground cumin; 1 tsp (2 g) ground coriander; 1¼ tsp (7 g) kosher salt; ½ tsp (1 g) black pepper, freshly ground; 2 tbsp (16 g) all-purpose flour; ½ tsp (2 g) baking powder; 4 cups (950 ml) neutral oil for frying (canola, sunflower or peanut), enough for about 2 inches (5 cm) depth in a 3-quart pot; ⅓ cup (80 g) tahini, well stirred; 3 tbsp (45 ml) fresh lemon juice; ¼ cup (60 ml) ice-cold water, plus 1 to 2 tablespoons more if needed to thin; 1 small clove (3 g) garlic clove, finely grated; ¼ tsp (1½ g) kosher salt; 4 large (200 g) large eggs, cold, straight from the fridge; 2 small (about 5 oz) (150 g) Persian cucumbers, cut into ¼-inch (6 mm) dice; 2 small (about 9 oz) (250 g) ripe tomatoes, cored, seeded and cut into ¼-inch (6 mm) dice; 3 tbsp (30 g) red onion, very thinly sliced, then finely chopped; 1 tbsp (15 ml) extra-virgin olive oil; 1 tbsp (15 ml) fresh lemon juice; ¼ tsp (1½ g) flaky sea salt, plus a pinch for the eggs; 4 7-inch (18 cm) rounds (280 g) pita breads, soft, with pockets; ¼ cup (8 g) fresh flat-leaf parsley leaves, whole leaves; 1 tsp (2 g) ground sumac (optional); 1 tbsp (15 ml) hot sauce or harissa, for serving (optional)

From the MyKitchenBank Kitchen

Crisp, green-centered falafel made from soaked dried chickpeas are tucked into warm pita with a jammy soft-boiled egg, cool cucumber-tomato salad and a lemony tahini sauce. It's a hearty, fresh-tasting breakfast, and the falafel mix can be made the day before.

Prep: 45 min
Cook: 25 min
Wait: 12 hr 30 min
Total: 13 hr 40 min
Makes: 4 stuffed pitas (about 16 falafel)

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Ingredients

4 servings

For the falafel
1 cup (200 g) dried chickpeas, picked over, rinsed, soaked in plenty of cold water for 12 to 24 hours, then drained well
½ small (about 3 oz) (80 g) yellow onion, peeled and roughly chopped
4 cloves (12 g) garlic cloves, peeled
1 cup, packed (30 g) fresh flat-leaf parsley, leaves and tender stems, washed and thoroughly dried
½ cup, packed (15 g) fresh cilantro, leaves and tender stems, washed and thoroughly dried
2 tsp (4 g) ground cumin
1 tsp (2 g) ground coriander
1¼ tsp (7 g) kosher salt
½ tsp (1 g) black pepper, freshly ground
2 tbsp (16 g) all-purpose flour
½ tsp (2 g) baking powder
4 cups (950 ml) neutral oil for frying (canola, sunflower or peanut), enough for about 2 inches (5 cm) depth in a 3-quart pot
For the tahini sauce
⅓ cup (80 g) tahini, well stirred
3 tbsp (45 ml) fresh lemon juice
¼ cup (60 ml) ice-cold water, plus 1 to 2 tablespoons more if needed to thin
1 small clove (3 g) garlic clove, finely grated
¼ tsp (1.5 g) kosher salt
For the soft-boiled eggs
4 large (200 g) large eggs, cold, straight from the fridge
For the salad and assembly
2 small (about 5 oz) (150 g) Persian cucumbers, cut into ¼-inch (6 mm) dice
2 small (about 9 oz) (250 g) ripe tomatoes, cored, seeded and cut into ¼-inch (6 mm) dice
3 tbsp (30 g) red onion, very thinly sliced, then finely chopped
1 tbsp (15 ml) extra-virgin olive oil
1 tbsp (15 ml) fresh lemon juice
¼ tsp (1.5 g) flaky sea salt, plus a pinch for the eggs
4 7-inch (18 cm) rounds (280 g) pita breads, soft, with pockets
¼ cup (8 g) fresh flat-leaf parsley leaves, whole leaves
1 tsp (2 g) ground sumac (optional)
1 tbsp (15 ml) hot sauce or harissa, for serving (optional)

Equipment (10)

Food processor (at least 7-cup / 1.6 L capacity)
Large bowl for soaking chickpeas (at least 3 qt / 3 L)
Heavy 3-quart (3 L) Dutch oven or deep 10-inch (25 cm) skillet
Deep-fry or instant-read thermometer
Small saucepan (2 qt / 2 L)
Spider or slotted spoon
Wire rack set over a baking sheet
Medium bowl and small bowl for salad and sauce
1½-tablespoon cookie scoop (optional)
Dry skillet or griddle for warming pita

Steps

Before you start

Start the chickpeas the night before: they need 12 to 24 hours of soaking. Canned chickpeas will not work because the falafel will turn mushy and fall apart in the oil.
Total time is mostly passive soaking (12 hours) and chilling (30 minutes). Hands-on time is about 1 hour.
Take the eggs out of the fridge only when you're ready to boil them. Cold eggs are easier to time and peel for a jammy yolk.
Set up a wire rack over a baking sheet (or a plate lined with paper towels) for draining the falafel, and a bowl of ice water for the eggs.

1
Soak the chickpeas
- Pick over the dried chickpeas and rinse them.
- Put them in a large bowl and cover with at least 3 times their volume of cold water (about 6 cups / 1.4 L), since they will double or triple in size.
- Leave at room temperature for 12 to 24 hours.
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Ready when: Chickpeas are doubled in size and snap cleanly when bitten, with no hard chalky center
Tip: If your kitchen is hot (above 80°F / 27°C), soak in the fridge to prevent fermenting.
2
Make sauce and salad
- Whisk the tahini, 3 tbsp lemon juice, grated small garlic clove and ¼ tsp salt in a small bowl; it will seize and look thick and pasty.
- Whisk in ¼ cup ice-cold water, 1 tbsp at a time, until smooth, pale and pourable like heavy cream, adding 1 to 2 tbsp more water if needed.
- In a medium bowl, toss the cucumbers, tomatoes and red onion with the olive oil, 1 tbsp lemon juice and ¼ tsp flaky salt.
- Refrigerate both until serving.
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Ready when: Sauce is smooth, pale and falls from a spoon in a ribbon
Tip: Add the water slowly. The sauce looks broken at first, but keeps whisking until it comes together.
3
Process falafel mixture
- Drain the soaked chickpeas very well and pat them dry with a clean towel.
- In a food processor, combine the chickpeas, onion, 4 garlic cloves, 1 cup parsley, cilantro, cumin, coriander, 1¼ tsp salt and pepper.
- Pulse in 1-second bursts, 15 to 20 times, scraping down the sides twice.
- Sprinkle over the flour and baking powder and pulse 2 more times to combine.
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Ready when: Mixture looks like coarse, damp sand with green flecks and pinches together when squeezed, not a smooth paste
Tip: Over-processing into hummus-like paste makes dense, heavy falafel. Stop when pea-sized bits remain.
4
Chill the mixture
- Transfer the mixture to a bowl, cover and refrigerate for 30 minutes so the starch hydrates and the mixture holds together when shaped.
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Ready when: Mixture feels cool and holds together when squeezed in your fist
Tip: The mixture can be chilled up to 24 hours ahead.
5
Shape the falafel
- Scoop about 1½ tablespoons (35 g) of the mixture and press firmly between your palms into a slightly flattened ball about 1½ inches (4 cm) wide.
- Place on a plate.
- You should have about 16.
- Test one: if it crumbles in the oil, stir in 1 tbsp water or flour as needed to adjust.
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Ready when: Each ball holds together without cracking when gently squeezed
Tip: Wet your hands lightly if the mixture sticks.
6
Heat the oilOven 350°F / 175°C
- Pour the oil into a 3-quart Dutch oven or deep 10-inch skillet to about 2 inches (5 cm) deep.
- Heat over medium-high heat until a thermometer reads 350°F (175°C), about 5 minutes.
- Adjust the heat to hold 350°F throughout frying.
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Ready when: Thermometer reads 350°F (175°C); a pinch of mixture sizzles immediately
Tip: Never leave hot oil unattended, and keep a lid nearby.
7
Soft-boil the eggs
- While the oil heats, bring a small saucepan of water (about 1½ inches / 4 cm deep) to a gentle boil.
- Lower the cold eggs in with a spoon, reduce the heat to keep a steady simmer, and set a timer for 6½ minutes.
- Meanwhile prepare a bowl of ice water.
- When the timer ends, move the eggs straight into the ice water for 3 minutes.
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Ready when: After peeling, whites are set and yolks are jammy and deep orange, thick but still soft in the center
Tip: For firmer yolks, simmer 8 minutes. Tap and roll eggs on the counter, then peel under a thin stream of cool water.
8
Fry the falafelOven 350°F / 175°C
- Carefully lower 5 to 6 falafel into the oil with a spider, without crowding.
- Fry for 4 to 5 minutes, turning once or twice, until deep golden brown.
- Transfer to the wire rack and sprinkle lightly with a pinch of salt.
- Let the oil return to 350°F (175°C) between the 3 batches.
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Ready when: Falafel are deep golden brown and crisp; one broken open is bright green and fluffy, not pasty
Tip: If the oil is below 325°F (165°C) the falafel soak up grease; above 375°F (190°C) they brown before the center cooks.
9
Peel eggs, warm pitas
- Peel the eggs under cool running water and halve each lengthwise; sprinkle with a pinch of flaky salt.
- Warm each pita in a dry skillet over medium heat for 20 to 30 seconds per side, then wrap in a clean towel to keep soft.
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Ready when: Pitas are warm, soft and puffy and bend without cracking
Tip: Overheated pita turns stiff and cracks when folded, so keep the warming brief.
10
Assemble and serve
- Cut each pita open along one edge to make a pocket, or fold it around the filling.
- Spread 1 tbsp tahini sauce inside, add 4 falafel (lightly broken open), a scoop of the cucumber-tomato salad (drained of excess liquid), and 2 egg halves.
- Drizzle with more tahini sauce, then top with parsley leaves, sumac and hot sauce if using.
- Serve immediately.
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Ready when: Pita is full but still closes, with the yolk just starting to run into the falafel
Tip: Assemble right before eating; falafel lose crispness as they sit with wet toppings.

Good to know

Tips

Use soaked raw chickpeas only. Cooked or canned chickpeas turn to paste and the falafel will fall apart in the oil.
Fry one test falafel first. If it breaks apart, add 1 to 2 tbsp flour to the mixture; if it feels dense, you probably over-processed it.
Keep the oil at 350°F (175°C) and fry in small batches for crisp, non-greasy results.
For an oven-baked version, brush shaped falafel with oil and bake on a rimmed sheet at 425°F (220°C) for 25 to 30 minutes, flipping halfway; they will be less crisp.

Make ahead

"Soak the chickpeas up to 24 hours ahead. The raw falafel mixture can be made and refrigerated, covered, up to 24 hours ahead. Tahini sauce keeps up to 5 days refrigerated; the salad is best within a few hours. Boiled eggs can be cooked and peeled up to 1 day ahead and stored in the fridge."

Storage & reheating

"Room temperature: assembled pitas and fried falafel keep up to 2 hours. Fridge: store cooked falafel, salad, sauce and eggs separately in airtight containers for up to 3 days (sauce up to 5 days; it thickens, so whisk in a little water). Freezer: freeze cooked, cooled falafel in a single layer, then bag, for up to 2 months. Reheat falafel from fridge or frozen on a baking sheet at 400°F (200°C) for 8 to 12 minutes until hot and crisp. Do not freeze eggs, salad or sauce."

Substitutions

dried chickpeas → dried split fava beans or a half chickpea, half fava mix. Fava makes more traditional Egyptian-style falafel; soak the same way. Do not substitute canned chickpeas.
all-purpose flour → chickpea flour. Use the same amount for a gluten-free falafel, and serve in gluten-free pita or wraps.
fresh cilantro → additional fresh parsley. Use another ½ cup (15 g) parsley for people who dislike cilantro.
tahini → plain Greek yogurt thinned with a little lemon juice. Gives a tangy, creamy sauce instead of nutty; omit the cold water or add it by the teaspoon.