Zesty Spicy Falafel Pita Sandwiches with Creamy Tzatziki Sauce
Savor the delightful flavors of the Middle East with these Zesty Spicy Falafel Pita Sandwiches. Crispy on the outside and tender on the inside, these oven-baked falafels are perfectly spiced to deliver a kick that will tantalize your taste buds. Each sandwich is generously stuffed with freshly made tzatziki sauce—a cool and refreshing yogurt-based dip with crunchy cucumber, garlic, and herbs. Served in whole wheat pita bread alongside fresh veggies, these sandwiches are not only delicious but also packed with nutrients, making them a perfect meal for lunch or dinner. Enjoy a bite of this vibrant dish that combines health and flavor effortlessly.
4
Servings
375
Calories
19
Ingredients
Ingredients
garbanzo beans (chickpeas)
28 (two (14-ounce) cans, drained)
yellow onion
1 (medium, finely chopped)
garlic cloves
4 (large, minced)
parsley
1 (tablespoon, finely chopped)
cilantro
1 (tablespoon, finely chopped)
ground cumin
1 (teaspoon)
ground coriander
1 (teaspoon)
red chili pepper flakes
0.5 (tablespoon, crushed)
salt
1.5 (teaspoons (1 teaspoon for falafel mixture, 0.5 teaspoon for tzatziki))
flour
2 (tablespoons)
olive oil
1 (tablespoon)
Greek yogurt
8 (ounces)
cucumber
1 (peeled, seeded & finely chopped)
dill
2 (tablespoons (fresh or dried))
fresh lemon juice
1 (tablespoon)
whole wheat pita bread
4 (n/a)
tomatoes
1 (large, sliced)
lettuce leaves
4 (large)
red onion
as needed (sliced and separated into rings)
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a mixing bowl, prepare the tzatziki sauce by combining Greek yogurt, minced garlic, chopped cucumber, dill, lemon juice, and salt. Stir well until all ingredients are finely blended. Cover tightly and refrigerate to allow the flavors to meld while you prepare the falafel.
3
In a large bowl, mash the drained chickpeas using a fork or mortar and pestle until you have a coarse texture.
4
Add in the finely chopped onion, minced garlic, parsley, cilantro, ground cumin, ground coriander, crushed red chili flakes, and salt. Mix until combined.
5
Sprinkle in the flour and incorporate it into the mixture until a thick paste forms. Shape the mixture into ping-pong-sized balls and then flatten them slightly to form discs.
6
Line a baking sheet with aluminum foil. Lightly brush both sides of each falafel disc with olive oil to help them crisp up while baking.
7
Arrange the falafel discs on the baking sheet and bake in the preheated oven for about 15 minutes. Flip the discs halfway through the baking time to ensure they are evenly golden brown.
8
While the falafels bake, prepare your fresh vegetables by slicing tomatoes, washing lettuce leaves, and separating red onion into rings.
9
To assemble the sandwiches, take a whole wheat pita bread and stuff it with 2-3 baked falafel pieces. Add in as many fresh vegetables as desired.
10
Top off your sandwich with a generous drizzle of chilled tzatziki sauce for that refreshing zing. Serve immediately and enjoy your flavorful meal!
Nutrition Information
11.25
Fat
18.75
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Zesty Spicy Falafel Pita Sandwiches?
They are a Middle Eastern-inspired dish consisting of crispy oven-baked falafels and fresh tzatziki sauce served in whole wheat pita bread.
How many servings does this recipe make?
This recipe is designed to yield 4 servings.
How many calories are in one serving?
Each serving contains approximately 375 calories.
Is this recipe vegetarian?
Yes, this recipe is vegetarian as it uses chickpeas and Greek yogurt.
What are the primary ingredients for the falafel?
The main ingredients are garbanzo beans, yellow onion, garlic, parsley, cilantro, flour, and various spices.
How do I make the tzatziki sauce?
Combine Greek yogurt, minced garlic, chopped cucumber, dill, lemon juice, and salt, then refrigerate to let flavors meld.
What oven temperature is required?
Preheat your oven to 350°F (175°C) before baking the falafels.
How should the chickpeas be prepared?
Use two 14-ounce cans of chickpeas, drained and mashed to a coarse texture using a fork or mortar and pestle.
Which spices give the falafel its flavor?
The recipe uses ground cumin, ground coriander, and crushed red chili pepper flakes for a spicy kick.
How long do the falafels take to bake?
The falafels bake for about 15 minutes in total.
Do I need to flip the falafels while they are in the oven?
Yes, flip the discs halfway through the baking time to ensure they are evenly golden brown.
What makes these falafels spicy?
The addition of half a tablespoon of crushed red chili pepper flakes provides the heat.
How do I ensure the falafels become crispy?
Lightly brush both sides of each falafel disc with olive oil before placing them in the oven.
What kind of bread is used for these sandwiches?
The recipe calls for whole wheat pita bread.
What fresh vegetables are recommended for the pita?
The recipe suggests using sliced tomatoes, lettuce leaves, and red onion rings.
How much protein is in a single serving?
Each serving provides 18.75 grams of protein.
What is the total fat content per serving?
There are 11.25 grams of fat in one serving.
How many garlic cloves are needed?
You will need 4 large garlic cloves, minced, to be shared between the falafel and the sauce.
What size should the falafel pieces be?
Shape the mixture into ping-pong-sized balls and then flatten them into discs.
What is the purpose of the flour in the recipe?
The flour helps the chickpea mixture form a thick paste that holds together during baking.
Can I use dried dill for the tzatziki sauce?
Yes, the recipe allows for either 2 tablespoons of fresh or dried dill.
How many ingredients are required in total?
There are 19 individual ingredients listed for this recipe.
How do I prepare the cucumber for the sauce?
The cucumber should be peeled, seeded, and then finely chopped.
Why should the sauce be prepared before the falafel?
Preparing it first and refrigerating it allows the flavors to meld while the falafel is being made.
Are these falafels deep-fried?
No, these are oven-baked, making them a healthier alternative to traditional fried falafel.
How many falafel pieces should go in each sandwich?
The recipe suggests stuffing each pita with 2 to 3 baked falafel pieces.
What is the recommended preparation for the red onion?
The red onion should be sliced and separated into rings.
Is the lemon juice for the falafel or the sauce?
The fresh lemon juice is used as an ingredient in the tzatziki sauce.
What is the texture of the falafel mixture before baking?
It should be a thick paste made from coarsely mashed chickpeas and finely chopped aromatics.
What are the main tags associated with this dish?
Key tags include middle eastern, vegetarian, healthy, spicy, and chickpeas.