mediterranean falafel pita with spiced yogurt sauce

homemade baked falafel is wrapped in a warm whole grain pita filled with crisp veggies and finished off with a zippy spiced yogurt sauce for an easy lunch that’s as filling as it is delicious!

This post is sponsored by siggi’s.  All opinions contained within are my own.  As always, thank you for allowing me to partner with brands I love to bring you wholesome, balanced recipes!

Okay guys, the day has finally come!  You asked and asked for a baked falafel recipe and I’m happy to say that it’s finally here!!

For some reason the idea of homemade falafel always intimidated me.  I would use mixes or just get takeout anytime I wanted them.  After making them though, I can’t believe how ridiculous that was!

They are BEYOND simple to make.  The food processor takes care of most of the prep and then they’re right into the oven to bake! 

After several test batches, I learned a few keys to making a great baked falafel:

First of all, you can’t use canned chickpeas.  Using canned chickpeas result in a falafel that’s okay but we’re going for great here!  For the best texture, you want dried chickpeas that you’ve soaked in the fridge for 24 hours (8 minimum).

Secondly, fresh herbs > dried herbs in falafel.  You can’t beat the convenience of dried, but for true falafel flavor, fresh wins every time.

Finally, you MUST pair it with a zippy yogurt sauce.  Falafels are great, but falafels with a zippy yogurt sauce are even better!  It’s just the moisture they need and perfectly complements the flavors of the falafel.

The yogurt sauce is so simple that it’s something your kids can pull together while you’re working on the falafel!  I pair plain 0% siggi’s yogurt with a splash of lemon juice, a little spice and some freshly minced garlic and put came the perfect companion for my falafels!

I love using siggi’s because its simple ingredients and lower sugar allow it to really take on the flavors you’re working with.  Not to mention that it adds a nice boost of protein to whatever you’re making!

Other than that, I recommend stuffing your falafel into a nice whole grain pita with all your favorite Mediterranean toppings!

I went with lettuce, cucumber, tomato, red onion and feta cheese – and of course a healthy slather of my yogurt sauce!  It completely hit the spot and is a perfect light and bright summertime meal. 

Mediterranean Falafel Pita with Spiced Yogurt Sauce

• Author: Cait
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 pita sandwiches with 2 tablespoons yogurt sauce 1x
• Category: dinner

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Description

Homemade baked falafel is wrapped in a warm whole grain pita filled with crisp veggies and finished off with a zippy spiced yogurt sauce for an easy lunch that’s as filling as it is delicious!

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Scale 1x2x3x

Ingredients

For the Falafel:

• 1 cup dried chickpeas that have soaked in salt water in the fridge for at least 24 hours (see note #1)
• 3 cloves garlic, peeled
• ½ small red onion (or ¼ of a large), peeled & roughly chopped
• ½ cup fresh cilantro, roughly chopped
• ½ cup fresh parsley, roughly chopped
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground cumin
• 2 tablespoons olive oil
• Salt & pepper, to taste

For the Yogurt Sauce:

• 1 cup plain 0% siggi’s (if using single containers, you’ll need 2 for 1 cup)
• 1 clove garlic
• Juice of ½ lemon
• 1 –2 teaspoons paprika
• Salt & pepper, to taste
• Drizzle of olive oil

For the Sandwiches:

• 12 baked falafel (recipe above)
• ½ cup diced cucumber
• ½ cup diced cherry tomatoes
• ½ cup crumbled feta cheese
• 2 large handfuls leafy greens
• 4 whole grain pitas

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Instructions

For the Falafel:

1. Preheat the oven to 375 degrees F and drizzle a baking sheet with 1-2 tablespoons of oil (enough to coat the entire thing well)
2. Combine all ingredients in a food processor and process until everything is finely chopped and combined (about 1 – 1 ½ minutes), scraping down the sides of the processor halfway through then continuing to process.
3. Scoop up about 1 – 2 tablespoons of the mixture and using your hand, press into round patties, flatten to about 1/2 inch thick.
4. Place on prepared baking sheet and bake for 20 to 30 minutes, flipping halfway through to ensure even browning (since all ovens vary, feel free to poke your head in during cooking to make sure they are browning to your liking).

For the Yogurt Sauce:

1. Combine all ingredients in a small mixing bowl and whisk vigorously to combine. Set aside.

For the Pita Sandwiches:

1. Cut open each of the 4 pitas and slather each side with 1-2 tablespoons yogurt sauce. Layer a slice of lettuce on one side followed by ~2 tablespoons of each of the veggies then top with pita and close.

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Notes

• To soak the chickpeas, add 1 cup to a large mixing bowl followed by 3 cups of water and ½ teaspoon salt. Place in the refrigerator overnight (or at least 8 hours) to soak.  Once time is up, drain in a colander and you’re good to go!
• Falafels will keep in an airtight container for 3-4 days in the fridge or 3 months in the freezer.

Keywords: falafel, mediterranean, yogurt

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Falafel recipe adapted from America’s Test Kitchen