Falafel Pita Sandwiches with Tahini Sauce

Cell Regenerator: Chickpeas are an excellent source of protein, vitamin B6 and folate, which is also known as vitamin B9 or folic acid. Just 1 serving of our falafel sandwich provides almost half of your daily value of folate, a key player in building blocks of DNA and RNA, which are essential for rapidly growing tissues (like those of a developing fetus) and rapidly regenerating cells (like red blood cells 
and immune cells).
Falafel Pita Sandwiches with Tahini Sauce image

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  • Duration
  • Prep Time
  • 6Servings


  • 1 15-oz BPA-free can unsalted chickpeas, 
drained and rinsed
  • 1/4 yellow onion, cut into 3 or 4 chunks
  • 1/4 cup whole-wheat pastry flour
  • 2 tbsp fresh flat-leaf parsley
  • 4 cloves garlic, divided (NOTE: Leave 2 cloves whole and mince 2 cloves.)
  • 1 tsp sodium-free baking powder
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp sea salt
  • Olive oil cooking spray
  • 1/4 cup tahini paste
  • 2 tbsp fresh lemon juice
  • 1/4 tsp paprika
  • 6 6-inch whole-wheat pitas
  • 1 head green leaf or red leaf lettuce, 
 coarsely shredded
  • 1 tomato, cut into thin wedges
  • 1/2 cucumber, peeled and sliced
  • 1 low-sodium dill pickle, sliced
  • 1/4 small red onion, thinly sliced
  • Harissa or other hot sauce, optional


  1. To a food processor, add chickpeas, yellow onion, flour, parsley, whole garlic, baking powder, cumin, coriander and salt and pulse to a grainy paste, scraping down bowl as necessary. With lightly moistened hands, shape paste into 12 golf ball-size rounds, arranging on a plate.
  2. Coat a very large nonstick skillet with cooking spray and heat on medium-low. Working in batches if necessary to avoid crowding the skillet, add balls and use a spatula to flatten to about ½ inch thick. Cook until browned on bottom, 4 to 5 minutes. Flip and brown other side, 4 to 5 minutes.
  3. Meanwhile, in a small bowl, whisk together tahini, ¼ cup water, lemon juice, remaining minced garlic and paprika.
  4. Cut about 1 inch off top of each pita, forming a pocket. Add 2 falafel to each pita and divide lettuce, tomato, cucumber, pickle, red onion and tahini sauce among pitas. Drizzle each with harissa (if using).

Nutrition Information

  • Serving Size: 1 filled pita
  • Calories: 243
  • Carbohydrate Content: 36 g
  • Fat Content: 7 g
  • Fiber Content: 7 g
  • Protein Content: 10 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 336 mg
  • Sugar Content: 4.5 g
  • Polyunsaturated Fat Content: 2.5 g