israelifalafelveganchickpeapitastreet-foodshallow-fry

Falafel Pita

Name: Falafel Pita
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2
Cuisine: Israeli
Ingredients: 400 g canned chickpeas, drained and very well dried; 20 g flat-leaf parsley, roughly chopped; 15 g fresh coriander, roughly chopped; 2 garlic cloves; 60 g small onion, roughly chopped; 1 tsp ground cumin; 1 tsp ground coriander; 1/2 tsp baking powder; 20 g plain flour; 1/2 tsp fine salt; 1/4 tsp black pepper; 250 ml neutral oil for shallow frying; 50 g tahini; 20 ml lemon juice; 35 ml cold water; 1 small clove garlic, finely grated; 1/4 tsp fine salt; 120 g tomato, finely diced; 120 g cucumber, finely diced; 10 ml lemon juice; 10 ml olive oil; 1/4 tsp fine salt; 2 pita breads; 120 g hummus; 80 g pickled cabbage

This falafel pita is crisp, herbaceous, and warmly spiced, tucked into soft pita with creamy hummus, nutty tahini, crunchy pickled cabbage, and a fresh tomato-cucumber salad. The contrast of hot falafel and cool, bright fillings makes it satisfying, messy, and exceptionally good.

30 min

2 servings

767 kcal

Israeli

Ingredients

Falafel mixture

400 gcanned chickpeas, drained and very well dried
20 gflat-leaf parsley, roughly chopped
15 gfresh coriander, roughly chopped
2garlic cloves
60 gsmall onion, roughly chopped
1 tspground cumin
1 tspground coriander
1/2 tspbaking powder
20 gplain flour
1/2 tspfine salt
1/4 tspblack pepper
250 mlneutral oil for shallow frying

Tahini sauce

50 gtahini
20 mllemon juice
35 mlcold water
1 small clovegarlic, finely grated
1/4 tspfine salt

Israeli salad

120 gtomato, finely diced
120 gcucumber, finely diced
10 mllemon juice
10 mlolive oil
1/4 tspfine salt

To serve

2pita breads
120 ghummus
80 gpickled cabbage

Instructions

1
Set out all ingredients. Drain the chickpeas, then dry them very thoroughly with a clean towel or kitchen paper so the falafel mixture is not wet. Finely dice the tomato and cucumber, roughly chop the herbs and onion, and grate the garlic for the sauce.
2
Make the tahini sauce by whisking together the tahini, lemon juice, cold water, grated garlic, and salt until smooth and pourable. If it tightens too much at first, keep whisking; tahini loosens again as the water incorporates.
3
Mix the Israeli salad: combine the diced tomato and cucumber with lemon juice, olive oil, and salt. Toss and set aside so the flavours meld while you cook the falafel.
4
In a food processor, pulse the chickpeas, parsley, coriander, garlic cloves, onion, cumin, ground coriander, baking powder, flour, salt, and black pepper until you have a coarse, slightly crumbly paste that holds together when pressed. Do not puree it smooth or the falafel will be dense.
5
Shape the mixture into 8 small patties or balls with lightly damp hands. Heat the neutral oil in a frying pan over medium heat until a small crumb sizzles immediately. Fry the falafel for 3-4 minutes per side until deeply golden brown and crisp, adjusting the heat so they brown steadily without burning. They should feel firm on the outside and hot through the centre.
6
Warm the pita breads briefly in a dry pan or toaster until soft and pliable. This helps them open without tearing.
7
Split or open the pitas and spread each with hummus. Add the falafel, Israeli salad, and pickled cabbage, then drizzle generously with tahini sauce. Serve at once while the falafel is still crisp.

Nutrition per serving

767 kcal

Calories

24g

Protein

89g

Carbs

35g

Fat

18g

Fiber

Notes

•For the best texture with canned chickpeas, dry them extremely well before processing; excess moisture makes soft falafel.
•If the falafel mixture feels too loose to shape, pulse in 1 extra teaspoon of flour and let it stand for 5 minutes before frying.
•Shallow frying gives beginner-friendly control; keep the oil at moderate heat so the centres warm through before the crust gets too dark.
•You can serve extra salad and pickled cabbage on the side if the pitas are very full.

Background

Falafel is a beloved street food across the Middle East and became deeply rooted in Israeli food culture through regional culinary traditions. In Israel, falafel is especially associated with pita sandwiches packed with salads, pickles, hummus, and tahini, making it an everyday quick meal as well as an iconic takeaway dish.

Love this recipe?

Get personalised AI-curated recipes, meal plans and smart shopping lists — free.

Download Gourmate – Free