Falafel & Hummus Pita

 

Crispy, herby falafel tucked into a warm pita with creamy hummus, fresh salad, and pickled vegetables — this Middle Eastern classic is one of the most searched vegan lunches on the planet, and you'll understand why after one bite.

Servings: 4 | Prep: 15 mins | Cook: 20 mins | Total: 35 mins

Ingredients:

• 2 cans chickpeas, drained and dried well
• 4 garlic cloves
• 1 cup fresh parsley and coriander combined
• 1 onion, roughly chopped
• 2 tsp cumin
• 2 tsp coriander powder
• 1 tsp baking powder
• 3 tbsp flour
• 1 pinch salt and pepper
• 4 tbsp olive oil for frying
• 4 pita breads
• 1 cup hummus
• 2 cups shredded lettuce
• 2 tomatoes, sliced
• 4 tbsp pickled red onions or turnips

Instructions:

1. Add chickpeas, garlic, onion, fresh herbs, cumin, coriander, salt, and pepper to a food processor. Pulse until a coarse, crumbly mixture forms. You do NOT want it smooth — a slightly rough texture is what gives falafel its perfect bite.

2. Transfer to a bowl and mix in baking powder and flour. Refrigerate for 20 minutes — this helps the falafel hold together beautifully.

3. Shape into 16 small balls or patties using your hands. Press firmly so they hold together.

4. Heat olive oil in a pan over medium-high heat. Fry the falafel in batches for 3-4 minutes per side until deeply golden and crispy all over.

5. Warm the pita breads in a dry pan or oven until soft and puffed.

6. Spread hummus generously inside each pita. Fill with shredded lettuce, tomato, 4 falafel balls, and pickled vegetables.

Nutritional Info (per serving): 

Calories: ~480 | Protein: 18g | Carbs: 66g | Fat: 16g | Fibre: 12g | Iron: 6mg

💡 Tip: The drier your chickpeas, the better your falafel. Pat them dry with paper towels after draining and let them air dry for 10 minutes — soggy chickpeas lead to falafel that falls apart!

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