Falafel Pita Pockets
Prep time
Cook time
Total time
Falafel are flavorful, golf ball–size, fried patties made of hearty beans, fresh herbs, and zesty spices. They go great in a sandwich or on their own with a tangy tahini dipping sauce.
Recipe type: Very Vegetarian Lunches
Serves: 8 pita pocket
Ingredients
- 1[1/2] cups dried chickpeas
- 1[1/2] cups dried fava beans
- 6 cups water
- 1 cup fresh cilantro, chopped
- [1/2] cup fresh parsley, chopped
- 1 roughly chopped large yellow onion
- 6 cloves garlic
- 3 tsp. salt
- 2 TB. ground coriander seeds
- 1 TB. ground cumin
- 1 tsp. ground black pepper
- [1/2] tsp. cayenne
- [1/4] cup plain breadcrumbs
- 3 TB. all-purpose flour
- 1 TB. baking soda
- 1 TB. baking powder
- 8 cups vegetable oil
- 4 (6-in.) pitas
- 2 large sliced tomatoes
- Pickled Turnips
- 2 cups shredded lettuce
- Tahini Sauce
Instructions
- In a large bowl, combine chickpeas and fava beans with water. Set aside to soak overnight or for 8 or 9 hours.
- Drain beans, and add them to a food processor fitted with a chopping blade. Blend for 2 minutes, intermittently stopping to scrape down the sides of the bowl with a rubber spatula. Transfer bean mixture back to the large bowl.
- In the food processor, blend cilantro, parsley, yellow onion, garlic, salt, coriander, cumin, black pepper, and cayenne for 1 minute or until smooth. Transfer mixture to the large bowl.
- Add breadcrumbs, all-purpose flour, baking soda, and baking powder to the bowl, and mix well. Set aside for 15 minutes.
- In a large pot over medium heat, heat vegetable oil to 365ºF. Using an ice-cream scoop or 2 spoons, form falafel mixture into golf ball–size patties. Carefully drop falafel balls in oil, and fry for about 4 minutes or until dark golden brown. Do not overcrowd the pot.
- Remove falafel from oil, and transfer to a plate lined with paper towels to drain.
- To assemble, cut pitas in half and open the pockets. Place 3 falafel balls in the pocket, and add some tomatoes, Pickled Turnips (Kabees), and lettuce. Drizzle with Tahini Sauce (Tarator), and serve.
Notes
Healthy Hint
Falafel is a staple in the Mediterranean region. Aside from the fact that it is fried, it is full of fiber, protein, and antioxidants. You can make it a bit healthier by frying it in a light olive oilâ€â€Âor even baking it. Why use dried chickpeas and fava beans and then rehydrate them instead of using canned? Canned chickpeas and beans are cooked, so they have a different texture. Rehydrated chickpeas and beans are uncooked; they're just rehydrated and, therefore, have a firmer texture. If you use canned beans, the texture will be mushy and will disintegrate when you try to fry the balls.
Falafel is a staple in the Mediterranean region. Aside from the fact that it is fried, it is full of fiber, protein, and antioxidants. You can make it a bit healthier by frying it in a light olive oilâ€â€Âor even baking it. Why use dried chickpeas and fava beans and then rehydrate them instead of using canned? Canned chickpeas and beans are cooked, so they have a different texture. Rehydrated chickpeas and beans are uncooked; they're just rehydrated and, therefore, have a firmer texture. If you use canned beans, the texture will be mushy and will disintegrate when you try to fry the balls.
Nutrition Information
Serving size: 1 pita pocket Calories: 246 Fat: 15g Saturated fat: 2g Carbohydrates: 24g Sodium: 581mg Fiber: 6g Protein: 8g Cholesterol: 0mg
This is good. My husband it’s the best falafel he has ever had. Thank you for sharing your wonderful recipes with us.
As a Michigander myself, I have 2 things to say about your U of M bowl.
1. Go green!
2. Go white!