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Mediterranean Falafel Pita with Spiced Yogurt Sauce // cait's plate

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


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!



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
  • 12 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


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.


  • 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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