Enjoy warm, open-faced pita bread smeared with chickpea parsley falafels, which are pan-fried to a golden brown and then stuffed with fresh mixed greens, sliced crisp pickles, shallots, tomatoes, and cucumbers drizzled with cool, tangy lemon tahini dressing for the perfect falafel pita sandwich on the fly.
Table of Contents
Jump to:
- From Africa to the Middle East
- But Wait...Why Africa?
- The Sfiha Influence
- Middle Eastern Robust Taste
- Refreshing Dressing
- Ingredients with Steps
- Instructions with Photos
- Substitutions
- Equipment
- Storage
- Cooking Tip
- Frequently Asked Questions
- Vegetarian Recipes
- Middle Eastern Recipes
- 📖 Recipe
- Subscribe to my YouTube Channel
- Have a Comment or Question?
From Africa to the Middle East
Indulge in the rich and diverse flavors of African and Middle Eastern cuisine with the Spicy Falafel Pita Sandwich paired with Lemon Tahini Dressing.
This dish puts a unique twist on traditional falafel by smearing the falafel mixture directly onto the pita, pan-frying it to a golden brown in olive oil, and finishing with a spicy kick that complements the creamy, tangy lemon tahini dressing.
You’ll enjoy the satisfying crunch of the pan-fried chickpea and parsley falafel, bursting with flavor. The sandwich is then generously filled with fresh mixed greens, crisp pickles, thinly sliced shallots, ripe tomatoes, and cool cucumbers, creating a delightful blend of textures and tastes.
But Wait...Why Africa?
Falafel has deep roots in Africa, specifically in Egypt, where it is believed to have originated. Known as ta'ameya in Egypt, the original falafel was made with fava beans, and this version remains popular there today.
Over time, falafel spread across the Middle East and Mediterranean, with chickpeas becoming the more common base, especially in countries like Israel, Lebanon, Syria, Jordan, and Palestine.
As falafel traveled across regions, it was embraced and adapted by various communities, evolving into a dish as diverse as the cultures themselves. In Israel, it became a symbol of national cuisine, typically made with chickpeas and served with salads and sauces in pita bread.
Syrian and Lebanese versions highlight fresh herbs and spices, giving the falafel a vibrant green hue and a burst of flavor.
The Cultural Exchange
The African origins of falafel showcase its deep connection to Egypt's culinary traditions, while its evolution throughout the Middle East reflects a rich story of cultural exchange. Each region has added its own unique twist to this beloved dish, making falafel a true example of culinary diversity.
The Sfiha Influence
Sfiha, or Lebanese meat pies, are open-faced flatbreads topped with savory mixtures of ground meat, onions, tomatoes, and Middle Eastern spices. The filling is spread onto the dough, which is then baked or pan-fried, creating a perfect balance of crisp and soft textures.
This method directly influenced the Falafel Pita Sandwich with Lemon Tahini Dressing by introducing the idea of spreading a flavorful filling onto the pita and pan-frying it, much like sfiha.
While falafel offers a vegetarian twist, the technique of layering bold, spiced ingredients onto warm pita draws from the sfiha tradition. The lemon tahini dressing provides a zesty, refreshing finish that balances the rich flavors of the falafel, much like the tangy accompaniments that elevate sfiha.
Middle Eastern Robust Taste
Across the Middle East, each country has added its own flair to falafel. Jordanian and Palestinian recipes often feature garlic and onion, bringing a robust, savory taste profile.
Whether enjoyed as a quick street food snack or a key component of a larger meal, falafel reflects a shared yet distinct culinary tradition. This dish embodies the region’s ability to blend flavors, techniques, and histories into every bite.
Refreshing Dressing
To bring it all together, the cool, tangy Lemon Tahini Dressing drizzled over the sandwich provides a refreshing, nutty tartness that perfectly contrasts with the warm, spiced falafel.
This Spicy Falafel Pita Sandwich is more than just a meal—it’s an experience that takes you on a journey through the flavors of Africa and the Middle East, nourishing both body and soul. And with this, I hope it becomes a staple in your home as it is in ours.
Try Some Other Arabian-Inspired Dishes
- Spicy Chicken Pitas with Arugula Feta Pomegranate Salad
- Fresh Zhug and Feta Cheese Chunky Hummus.
- Zhug Feta Hummus Chicken Wrap
- Harissa Egg & Toast with Feta Cheese and Olive Oil
- Curried Air Fryer Lamb Chops with Chickpea Cucumber Salad
Ingredients with Steps
First, make the falafel mixture. Blend or chop the fresh garlic, parsley leaves, shallots, and jalapeno. Then pat dry and add the canned chickpeas, cumin powder, ground coriander, baking powder, kosher salt, ground black pepper, egg, and panko breadcrumbs to a mixing bowl, combining it to form a chickpea-like dough.
Next, slice all the pita pockets open to create two flat pitas. Spread the falafel mixture on each pita, then pan-fry it with olive oil until golden brown. Next, make the creamy tahini dressing by combining tahini paste with fresh lemon juice and lemon zest, water, pinch of salt, and pepper.
Make the toppings by cutting the plum tomatoes, Persian cucumber, shallots, and large gherkins into thin strips. Finally, the pitas are assembled by topping them with the mixed greens and vegetable strips and drizzling them on the tahini dressing.
Culinary Glossary
This section provides concise definitions of key ingredients and techniques to enhance understanding and improve cooking skills related to this recipe. Check out the live Culinary Glossary here.
- Falafel – A popular Middle Eastern dish made from ground chickpeas or fava beans mixed with herbs, spices, and garlic, then shaped into balls or patties and fried until crispy. It has a rich, savory flavor and a crunchy texture, perfect for stuffing into pita sandwiches.
- Tahini – A creamy paste made from ground sesame seeds, commonly used in Middle Eastern cuisine. It has a nutty, slightly bitter flavor and is a key ingredient in the lemon tahini dressing, adding a rich, creamy texture to balance the brightness of the lemon.
- Lemon Tahini Dressing – A zesty and creamy dressing made from tahini, fresh lemon juice, garlic, and water. This dressing adds a tangy, nutty flavor to the falafel pita, offering a refreshing contrast to the richness of the falafel.
- Pita Bread – A soft, round flatbread that’s a staple in Middle Eastern cuisine. Pita bread is often served warm and can be used to stuff with fillings, such as falafel, vegetables, and sauces, to create sandwiches.
- Parsley – A fresh herb with a mild, slightly peppery taste. Parsley is commonly mixed into falafel to add brightness and a fresh, herbal flavor that complements the spices in the falafel.
- Cumin – A warm, earthy spice often used in Middle Eastern cooking. Ground cumin adds depth and a slightly smoky flavor to the falafel mixture, balancing the other herbs and spices.
- Coriander – A spice made from the seeds of the cilantro plant, with a warm, citrusy flavor. Coriander adds a fragrant note to the falafel and enhances the overall complexity of the spices.
- Chickpeas – Also known as garbanzo beans, chickpeas are legumes with a nutty, earthy flavor. They are the base ingredient in falafel, giving it a firm texture and mild taste that pairs well with herbs and spices.
- Pickles – Crisp, brined cucumbers with a tangy, salty flavor. Pickles are commonly added to falafel sandwiches to enhance the overall flavor with a sharp, sour contrast.
- See the falafel pita sandwich recipe card for quantities below.
Instructions with Photos
Follow the instructions and cooking tips below using the step-by-step picture guide.
Make the Falafel Dough
Pat dry the chickpeas with a paper towel or a clean kitchen towel before using them to make the falafel; this will prevent a runny dough.
It would be easier to lay them on the paper towel than placing another one on top and gently rolling back and forth.
Then, add them to the food processor to be blended with the aromatics.
The dough will have a rich green color due to the fresh parsley and well blended and thick.
Finish making the falafel in a mixing bowl with the rest of the ingredients.
Form the Pitas
Then, combine it all with a glove or clean hand, ensuring that all ingredients are distributed evenly.
The best way to slice the soft pita is to put it with a bread knife along the edges by twisting the bread while you cut.
Since it is a pita pocket, there should be a in the middle of the bread, so there is no need to put it across.
Each pita will serve one can. Cutting them in half creates an opportunity for more toppings.
Cook & Prep the Toppings
Combine the ingredients for the dressing using the water to adjust the consistency.
Place both pitas falafel sides down to brown, rotating them halfway for uniform cooking.
Add the vegetables to the bowl as you cut them, then combine and set aside.
Begin to Assemble
Once golden brown, the pitas can be flipped to warm and slightly crisp the pita bread.
When plating, assemble one at a time.
Try to add an even mixture of vegetables.
Then, you can plate the next pita to the side, slightly folded against each other.
Pour on the dressing right before serving to prevent the greens from wilting.
Substitutions
Dairy Free
- Yay! This delicious crispy falafel sandwich recipe is already dairy-free.
Gluten-Free
- Pita Bread - Use gluten-free pita bread; several options are available at popular supermarkets.
- Panko Breadcrumbs - Try using gluten-free panko breadcrumbs.
Vegetarian
- Bonus! This is already vegetarian.
Convenience
- Chickpea Falafel Ingredients - Nothing will beat homemade falafel dough. However, for convenience, use store-bought falafel mix.
- These dry mixes include chickpea flour that may have the spices and herbs mixed in necessary for a basic falafel dough.
- You soak it in the required amount of water as instructed, but you can take it further by adding the chopped fresh jalapeno, garlic, and parsley.
- Panko Breadcrumbs - Panko is excellent for binding in mixes and is a moisture maintainer. However, you can use traditional breadcrumbs if you do not have panko breadcrumbs. Experiment with Italian breadcrumbs for more flavor.
- Tahini Dressing - You might find premade tahini dressing at your local supermarket.
- Canned Chickpeas - If you only have dried chickpeas, hydrate them by soaking them in cold water for at least 12 hours or overnight, ensuring they are fully submerged and have enough room to expand. Additionally, adding a pinch of baking soda to the soaking water can help soften the chickpeas more quickly.
- Red Onion - Already have a white onion? Go ahead and use this. I suggest soaking the sliced onions in cold water to remove the pungent taste from the raw onion.
- Pickles - If you have it, use Lebanese pickles.
- Parsley - This recipe only uses parsley, but you can add a combination of fresh cilantro and parsley or just cilantro.
Change Heat Level - Modify the falafel pita sandwich recipe's heat level to your liking and learn more about the Scoville Scale and Chili Pairings. Jalapenos were used in this recipe, but you can also use serrano. Looking for more heat? Use hot sauce condiments like zhug or harissa. Click on the links for quick homemade version recipes.
Equipment
- Food Processor - Used to conveniently fine chop the falafel ingredients. If you do not have one, you can use a food chopper like the Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper or fine-chop them by hand. For this recipe, I used the KitchenAid Cup Food Chopper.
- Cast Iron Skillet - Because of good heat retention, a large cast iron skillet was used, but if you do not have one, use a heavy-bottom large pan. To develop this recipe I used the Lodge 15 Inch Cast Iron Pre-Seasoned Skillet.
Kitchen Must Haves - Find other tools I use here.
Storage
- Refrigerator - To store in the fridge, you can place the falafel pitas in a shallow 2-inch container to cool down quickly. Then, store it in an airtight container or resealable bag with parchment paper in between each. As a result, the meal will last up to two days.
- Freezer - Follow the refrigeration process mentioned above. Then, place it in the freezer in a labeled, airtight container or freezer resealable bag.
Airtight Food Containers - I interchange glass food storage containers with plastic clipping lids or wooden push-ins. I always suggest glass storage containers because they can be microwaved, they hold food without staining, and the glass keeps the food at a more stable temperature, keeping it fresher and longer.
Try the OXO Good Grips Smart Seal Glass Rectangle Food Storage Containers or the Pyrex Freshlock Glass Food Storage Containers.
Cooking Tip
- Keeping Them Together - For a well-bonded falafel mixture that holds together beautifully when cooked, ensure your chickpeas are ground to a coarse texture, allowing the starches to help bind everything together.
Your Cooking Tips Resource Guide - Become a better home cook with tips to help you cook more efficiently on the Cook's Notebook tab. Click here for an extended live Culinary Glossary.
Frequently Asked Questions
Traditionally, baking powder is used in falafel mixes to act as a leavening agent, which helps the falafel balls become light and fluffy inside once they are cooked.
When baking powder reacts with moisture and heat, it produces carbon dioxide gas, creating air pockets within the falafel dough. This process prevents the falafels from becoming too dense or heavy, ensuring they have a desirable texture that's crispy on the outside and tender on the inside.
Tahini paste is made by grinding sesame seeds, and it doesn't usually have oil added to its basic form. If oil is added, it's typically a light and neutral oil like sesame oil to enhance the flavor or a mild vegetable oil.
Pure tahini doesn't require any added oil beyond what the sesame seeds naturally provide.
There's no difference between garbanzo beans and chickpeas; they are two names for the same legume. Chickpea is commonly used in English-speaking countries and derives from the Latin name Cicer arietinum, while garbanzo is the Spanish term.
Vegetarian Recipes
Looking for other vegetarian recipes like this? Try these:
- How to Make Multigrain Rice | Purple Rice Recipe
- Caesar Salad with Egg Tomatoes and Chili-Infused Croutons
- Vegetarian Smoky Chipotle Chorizo and Bean Stew
- Vegetarian Ras El Hanout White Bean and Kale Soup
Middle Eastern Recipes
Looking for other Middle Eastern recipes like this? Try these:
- Easy 15-Minute Marinade for Beef Kabobs
- Easy Spicy Turmeric Calabrian Chili Pepper Wet Rub
- Spicy Greek Chicken Meatball Rice Bowl
- Spicy Zhug Chicken Pita Sandwich with Spinach Date Salad
📖 Recipe
Falafel Pita Wrap with Tahini
Ingredients
Spicy Falafel Pitas
- ½ bunch parsley
- 2 medium shallots peeled
- 1 medium jalapeno
- 3 garlic cloves peeled
- 15- ounce can of chickpeas well-drained
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon baking powder
- salt and ground black pepper
- 1 large whole egg
- ¾ cup panko breadcrumbs
- 4 pita pockets
- 2 tablespoons olive oil
Dressing & Salad
- ¼ cup tahini paste
- 1 large lemon zested and juiced
- 2 medium Roma tomatoes
- 2 Persian cucumbers or ¼ English cucumber
- 4 large gherkins or 1 kosher dill pickle
- 5- ounce bag of mixed greens
Equipment
Instructions
- Save time in the kitchen: Read the instructions thoroughly, then gather and prep all your ingredients before cooking! Learn Prepping Tips.
- Make the Falafels: Twist off the bottom stems of the parsley, rinse, dry, and place in a food processor. Then, cut one of the shallots and the jalapeno into chunks and blend them with garlic in the food processor.
- Drain and pat dry the chickpeas with paper towels. Add them to the food processor and blend to a chunky consistency. Then, add the mixture to a mixing bowl with cumin, coriander, baking powder, salt, black pepper, egg, and breadcrumbs.
- Make the Pitas: Split the pita pockets into two rounds using a bread knife. Then, spread the falafel mixture in even portions onto each open-faced pita, spreading it in an even layer all the way to the edges.
- Cook the Pitas: Heat a cast iron skillet on low-medium heat with olive oil. Cook them falafel side down for at least 4 minutes until golden brown, turning them 180 degrees halfway through cooking.
- Make the Tahini Dressing: While the pitas are cooking, make the tahini dressing by whisking the tahini, lemon juice, and lemon zest with 1 tablespoon of cold water—season with salt and pepper to taste. Finally, chill it in the fridge.
- Prepare the Vegetables: Cut the tomatoes in half lengthwise, remove the seeds, and then slice them into strips. Cut the cucumber, remaining shallot, and gherkins into thin strips, mix them all in a bowl, and set them aside. When all of the falafel pitas are done cooking, begin plating up.
- Assemble and Serve: Place one of the pitas falafel-side up, top with mixed greens, then with the vegetable strips. Plate the second one and repeat. Drizzle the tahini dressing over both.
Video
Nutrition
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