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Warm Falafel Pita Pockets with Cucumber-Tomato Salad and Mint Yogurt Sauce

Warm Falafel Pita Pockets with Cucumber-Tomato Salad and Mint Yogurt Sauce

Lunch
Prep Time
30min
Cook Time
45min
Servings
2
Calories
520
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Chef's Note

For a quicker version, you can use canned chickpeas, though the texture won't be as authentic. Make sure your oil temperature stays consistent for evenly cooked falafel. If you prefer baking, arrange the patties on a lined baking sheet, brush with oil, and bake at 400°F for 20-25 minutes, flipping halfway through.

Tags
lunch
Mediterranean
vegetarian
halal
falafel
chickpeas
pita
Middle Eastern
Ingredients

  • 1 cup dried chickpeas

  • 3 cloves garlic cloves

  • 1/2 small yellow onion

  • 1/4 cup fresh parsley

  • 1/4 cup fresh cilantro

  • 1 teaspoon ground cumin

  • 1 teaspoon ground coriander

  • 1/2 teaspoon baking powder

  • 1 teaspoon salt

  • 1/4 teaspoon black pepper

  • 2 tablespoons all-purpose flour

  • 3 cups vegetable oil

  • 1 cup Greek yogurt

  • 2 tablespoons fresh mint leaves

  • 1 tablespoon lemon juice

  • 1 medium cucumber

  • 2 medium ripe tomatoes

  • 1/4 small red onion

  • 2 tablespoons extra virgin olive oil

  • 1/2 teaspoon sumac

  • 2 large whole wheat pita breads

Instructions
  • 1

    Begin by soaking 1 cup dried chickpeas in water overnight or for at least 8 hours. Drain well.

  • 2

    In a food processor, combine the soaked chickpeas, 3 peeled garlic cloves, 1/2 diced yellow onion, 1/4 cup parsley leaves, and 1/4 cup cilantro leaves. Pulse until finely minced but not pureed.

  • 3

    Transfer the mixture to a bowl and add 1 teaspoon ground cumin, 1 teaspoon ground coriander, 1/2 teaspoon baking powder, 1 teaspoon salt, and 1/4 teaspoon black pepper. Mix well.

  • 4

    Add 2 tablespoons flour to the mixture and stir until combined. Let the mixture rest for 15 minutes.

  • 5

    While the falafel mixture rests, prepare the mint yogurt sauce. In a small bowl, combine 1 cup Greek yogurt, 2 tablespoons finely chopped mint leaves, 1 tablespoon lemon juice, and a pinch of salt. Mix well and refrigerate until ready to use.

  • 6

    For the cucumber-tomato salad, dice 1 medium cucumber and 2 medium tomatoes into 1/2-inch cubes. Finely slice 1/4 small red onion.

  • 7

    In a medium bowl, combine the diced cucumber, tomatoes, and red onion. Add 1 tablespoon extra virgin olive oil, 1 tablespoon lemon juice, 1/2 teaspoon sumac, and season with salt and pepper. Toss gently and set aside.

  • 8

    Heat 3 cups of vegetable oil in a deep, heavy-bottomed pot to 350°F (175°C). Use a thermometer to monitor the temperature.

  • 9

    While the oil heats, form the falafel mixture into 12 small patties, about 2 inches in diameter and 1/2 inch thick.

  • 10

    Carefully drop 4-5 falafel patties into the hot oil and fry for 3-4 minutes until deeply golden brown and crispy. Work in batches to avoid overcrowding.

  • 11

    Remove the falafels with a slotted spoon and drain on paper towels. Repeat with remaining patties.

  • 12

    Warm the pita breads in a 350°F (175°C) oven for 2-3 minutes or in a dry skillet over medium heat for 30 seconds per side.

  • 13

    To assemble, cut the pitas in half to form pockets. Spread 2 tablespoons of mint yogurt sauce inside each pocket.

  • 14

    Place 3 warm falafel patties in each pocket and top with a generous portion of the cucumber-tomato salad.

  • 15

    Drizzle with additional 1 tablespoon extra virgin olive oil and serve immediately with extra mint yogurt sauce on the side.

Nutrition Information (per serving)
520
Calories
18g
Protein
48g
Carbs
32g
Fat
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