Falafel-Stuffed Pita Pockets with Tahini

Name: Falafel-Stuffed Pita Pockets with Tahini
Prep time: 51 min
Cook time: 23 min
Total time: 1 h 14 min
Yield: 4 servings
Cuisine: Middle Eastern
Ingredients: 1⅓ cups (250 g) dried chickpeas, picked over, rinsed, and soaked in cold water for 10 to 12 hours, then drained well; ½ medium (about 75 g) (75 g) yellow onion, peeled and cut into rough chunks; 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 (5 g) kosher salt; ½ tsp (1 g) black pepper, freshly ground; 1 tsp (4 g) baking powder; 2 tbsp (16 g) all-purpose flour; 2 cups (475 ml) neutral oil for frying (canola, sunflower, or peanut), enough for about 1 inch (2.5 cm) depth in a 10-inch skillet; ½ cup (120 g) tahini, stirred well before measuring; 3 tbsp (45 ml) fresh lemon juice, from about 1½ lemons; 1 small clove (3 g) garlic clove, finely grated or crushed to a paste; ¼ cup (60 ml) ice-cold water, plus 1 to 2 tbsp more as needed; ¼ tsp (1½ g) fine salt; 2 small (about 200 g) (200 g) Persian cucumbers, cut into ½-inch (1.25 cm) dice; 2 medium (about 300 g) (300 g) ripe medium tomatoes, cored, seeds scooped out, cut into ½-inch (1.25 cm) dice; ¼ small (about 30 g) (30 g) red onion, very thinly sliced; 1 tbsp (15 ml) extra-virgin olive oil; ¼ tsp (1½ g) fine salt; 1 cup, packed (50 g) romaine lettuce, thinly shredded; 4 rounds (280 g) pita breads with pockets, 6- to 7-inch (15 to 18 cm), fresh and soft

From the MyKitchenBank Kitchen

Crisp, herb-green falafel made from soaked dried chickpeas, tucked into warm pita with a cool cucumber-tomato salad and a lemony, pourable tahini sauce.

Prep: 51 min
Cook: 23 min
Wait: 10 hr 30 min
Total: 11 hr 44 min
Makes: 8 stuffed pita halves (about 24 falafel), 2 per serving

Jump to recipe ♡ Save

Ingredients

4 servings

For the falafel
1⅓ cups (250 g) dried chickpeas, picked over, rinsed, and soaked in cold water for 10 to 12 hours, then drained well
½ medium (about 75 g) (75 g) yellow onion, peeled and cut into rough chunks
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 (5 g) kosher salt
½ tsp (1 g) black pepper, freshly ground
1 tsp (4 g) baking powder
2 tbsp (16 g) all-purpose flour
2 cups (475 ml) neutral oil for frying (canola, sunflower, or peanut), enough for about 1 inch (2.5 cm) depth in a 10-inch skillet
For the tahini sauce
½ cup (120 g) tahini, stirred well before measuring
3 tbsp (45 ml) fresh lemon juice, from about 1½ lemons
1 small clove (3 g) garlic clove, finely grated or crushed to a paste
¼ cup (60 ml) ice-cold water, plus 1 to 2 tbsp more as needed
¼ tsp (1.5 g) fine salt
For the salad and assembly
2 small (about 200 g) (200 g) Persian cucumbers, cut into ½-inch (1.25 cm) dice
2 medium (about 300 g) (300 g) ripe medium tomatoes, cored, seeds scooped out, cut into ½-inch (1.25 cm) dice
¼ small (about 30 g) (30 g) red onion, very thinly sliced
1 tbsp (15 ml) extra-virgin olive oil
¼ tsp (1.5 g) fine salt
1 cup, packed (50 g) romaine lettuce, thinly shredded
4 rounds (280 g) pita breads with pockets, 6- to 7-inch (15 to 18 cm), fresh and soft

Equipment (9)

Large bowl for soaking (at least 3 quarts / 3 L)
Food processor (7-cup / 1.6 L or larger)
10-inch (25 cm) deep skillet or 3-quart (3 L) heavy pot
Deep-fry or instant-read thermometer
Slotted spoon or spider
Baking sheet lined with paper towels, plus a wire rack if you have one
Dry skillet or griddle for warming pita
Small mixing bowl and medium mixing bowl
Measuring cups and spoons; kitchen scale (optional)

Steps

Before you start

Start the night before: dried chickpeas need 10 to 12 hours of soaking. Do not use canned chickpeas, because the mixture will be mushy and fall apart in the oil.
Active time is about 75 minutes, plus the overnight soak and a 30-minute chill for the falafel mixture.
Set a deep-fry or instant-read thermometer by the stove. Oil at 350°F (175°C) is the key to falafel that are crisp outside and cooked through inside.
Pat the herbs completely dry after washing. Wet herbs make the mixture loose.

1
Soak the chickpeas
- Pick over the dried chickpeas and rinse them.
- Put them in a large bowl and cover with at least 3 inches (7.5 cm) of cold water, since they will roughly double in size.
- Leave on the counter for 10 to 12 hours.
- Drain well in a colander and shake off excess water.
+ Show details− Hide details
Ready when: Chickpeas are doubled in size, plump, and snap cleanly when bitten, but still feel firm and raw inside
Tip: Never boil or use canned chickpeas for this recipe. Pre-cooked chickpeas turn the mixture into a paste that falls apart when fried.
2
Whisk tahini sauce
- In a small bowl, stir the tahini, lemon juice, grated garlic, and ¼ tsp fine salt together.
- It will seize and look thick and crumbly; keep stirring.
- Whisk in ¼ cup (60 ml) ice-cold water a splash at a time until the sauce turns pale, smooth, and creamy.
- Add 1 to 2 tbsp more water until it flows off a spoon in a ribbon.
- Taste and add salt or lemon as needed.
- Cover and refrigerate.
+ Show details− Hide details
Ready when: Sauce is pale cream colored, smooth, and pourable like heavy cream
Tip: The sauce thickens in the fridge. Loosen with a teaspoon of cold water before serving.
3
Toss the salad
- In a medium bowl, combine the diced cucumbers, diced tomatoes, and sliced red onion.
- Add the olive oil and ¼ tsp fine salt and toss.
- Set aside while you make the falafel.
- Keep the shredded romaine separate in the fridge until assembly so it stays crisp.
+ Show details− Hide details
Ready when: Vegetables are glossy and lightly seasoned
Tip: Scoop out the tomato seeds so the salad does not leak into the pita and make it soggy.
4
Process falafel mixture
- In a food processor, combine the drained chickpeas, onion, 4 garlic cloves, parsley, cilantro, cumin, coriander, 1¼ tsp kosher salt, and pepper.
- Pulse in 1-second bursts for about 20 to 30 pulses, scraping down the sides twice.
- Stop when the mixture looks like coarse couscous, with tiny bits visible, and is bright green.
- Sprinkle in the baking powder and flour, then pulse 3 to 4 more times just to combine.
+ Show details− Hide details
Ready when: Mixture is coarse and grainy, and holds together when a spoonful is squeezed in your fist, without being a smooth paste
Tip: Over-processing creates a dense, gummy falafel. If your processor is small, work in two batches.
5
Chill the mixture
- Transfer the mixture to a bowl, cover, and refrigerate for 30 minutes.
- Chilling lets the flour and chickpea starch hydrate so the falafel hold their shape in the hot oil.
+ Show details− Hide details
Ready when: Mixture feels cool and packs easily into a ball
6
Shape the falafel
- Scoop heaped tablespoons of mixture (about 30 g each) and press firmly between your palms into balls about 1¼ inches (3 cm) across, then flatten slightly into thick patties so they cook evenly.
- You should get about 24.
- Place on a plate.
- If a ball crumbles, squeeze it harder; if the whole batch is crumbly, stir in 1 tbsp water.
+ Show details− Hide details
Ready when: Each falafel holds together with no cracks when lightly pressed
Tip: Wet your hands lightly if the mixture sticks.
7
Heat the frying oilOven 350°F / 175°C
- Pour 2 cups (475 ml) oil into a 10-inch (25 cm) deep skillet so it is about 1 inch (2.5 cm) deep.
- Heat over medium-high until a thermometer reads 350°F (175°C), about 5 minutes.
- Line a baking sheet with paper towels near the stove.
+ Show details− Hide details
Ready when: Thermometer reads 350°F (175°C); a pinch of mixture sizzles steadily on contact
Tip: Adjust the heat between batches to hold 340–360°F (170–180°C). Too cool makes greasy falafel; too hot browns the outside before the center cooks.
8
Fry in batchesOven 350°F / 175°C
- Gently lower 7 to 8 falafel into the oil with a slotted spoon, without crowding.
- Fry 3 to 4 minutes, turning once halfway through, until deep golden brown all over.
- Lift out, drain on the paper towels, and sprinkle lightly with salt if desired.
- Repeat with the remaining falafel, letting the oil come back to 350°F (175°C) between batches.
- Break one open to check the inside.
+ Show details− Hide details
Ready when: Exterior is deep golden brown and crisp; the inside is bright green, fluffy, and moist, not raw or pasty
Tip: If the first test falafel falls apart in the oil, stir 1 tbsp flour into the mixture and re-shape.
9
Warm the pitas
- Heat a dry skillet or griddle over medium.
- Warm each pita for 20 to 30 seconds per side until soft, puffed, and hot, with a few light brown spots.
- Stack and wrap in a clean kitchen towel to keep them pliable.
+ Show details− Hide details
Ready when: Pitas are hot, soft, and bend without cracking
Tip: Do not overheat; dry pitas tear when you open the pockets.
10
Stuff and serve
- Cut each pita in half crosswise and gently open each half into a pocket.
- Drizzle about 1 tsp tahini sauce inside, add a small handful of shredded romaine, then 3 falafel (break them in half so they sit flat).
- Spoon in some of the cucumber-tomato salad using a slotted spoon to leave behind excess juice, then drizzle with more tahini sauce.
- Serve at once with extra sauce on the side.
+ Show details− Hide details
Ready when: Pockets are filled evenly with falafel, vegetables, and sauce, with no tearing
Tip: Assemble just before eating. Sauce and juices soften the pita within about 10 minutes.

Good to know

Tips

Grind the mixture to the texture of coarse couscous. Too fine makes dense falafel; too coarse crumbles in the oil.
Keep the oil at 340–360°F (170–180°C) and fry in small batches so the temperature does not drop.
Always add the tahini sauce water cold, a splash at a time. The sauce first stiffens, then turns smooth and pale.
Add the pita warming step last so the bread is soft and hot when you stuff it.

Make ahead

"Soak the chickpeas up to 24 hours ahead (refrigerate after 12 hours). The raw falafel mixture can be made and refrigerated, covered, up to 1 day ahead. The tahini sauce keeps 4 days in the fridge. Fry and assemble just before serving."

Storage & reheating

"Store leftover components separately. Cooked falafel keep in an airtight container in the fridge for up to 4 days; cool completely before sealing. Reheat on a baking sheet in a 375°F (190°C) oven for 8 to 10 minutes until hot and crisp. Freeze cooked falafel in a single layer, then bag, for up to 2 months; reheat from frozen at 375°F (190°C) for 12 to 15 minutes. Tahini sauce keeps 4 days in the fridge; stir in cold water to loosen. Salad is best the same day (up to 1 day in the fridge). Assembled pitas should not be stored. Do not leave cooked falafel at room temperature longer than 2 hours."

Substitutions

dried chickpeas → Dried split fava beans, soaked, or a half-and-half mix of chickpeas and fava beans. Fava gives a more traditional Egyptian-style falafel. Do not substitute canned chickpeas.
neutral oil for frying (canola, sunflower, or peanut) → Bake at 400°F (200°C) on an oiled sheet, brushing falafel with 2 tbsp oil. Bake 25 to 30 minutes, flipping once. They will be less crisp but still tasty.
pita breads with pockets, 6- to 7-inch (15 to 18 cm) → Whole-wheat pita or warmed flatbread, wrapped rather than stuffed. If using flatbread, fold around the filling like a wrap.
fresh cilantro → Additional fresh parsley (½ cup / 15 g). Gives a milder, less citrusy flavor for those who dislike cilantro.