Crispy on the outside and tender inside, these herby chickpea bites are a street food favorite from the Middle East. Packed with fresh greens and warm spices, they’re perfect tucked into a pita with tomatoes, cucumbers, and a drizzle of lemon-tahini sauce—or piled high on a fresh salad for a lighter twist.
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Mediterranean Green Falafel
- Total Time: 40 minutes
- Yield: 4-6 servings (22-24 falafels)
Description
Green Falafel is a classic Middle Eastern and Mediterranean dish, and one of the most popular fast foods served on the streets of Syria, Israel, and Egypt. It takes the form of delicious little veggie balls loaded with chickpeas, herbs, and lots of spice, and is traditionally served inside a warm pita and topped with cucumbers, tomatoes, and lemon tahini sauce. You can also serve falafel on top of a fresh green salad.
Ingredients
- 1 cup dried chickpeas
- 1/2 medium red onion
- 1 cup fresh parsley
- 1 cup fresh cilantro
- 1/4 cup fresh mint
- 1 jalapeno pepper, seeded and ribs removed
- 3 garlic cloves
- Grated zest of 1 lemon
- 2 tablespoons lemon juice (about 1 medium lemon)
- 1 teaspoon baking powder
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground cardamom
- 1/2 teaspoon sea salt or to taste
- 1/2 teaspoon red pepper flakes
- 4-6 whole-wheat or gluten-free pita pockets, warmed
- 1 cup diced cucumber
- 1 cup diced tomato
- 1/2 medium red onion, thinly sliced
- 1/2 cup water
- 1/4 cup tahini
- 1/4 cup lemon juice
- 2 pitted dates, soaked
- 2 garlic cloves, peeled
- 1/4 cup fresh cilantro
- 1/4 cup fresh parsley
- 1/2 teaspoon salt or to taste
Instructions
- Rinse the chickpeas, put them in a medium-sized bowl, and cover with plenty of water (the chickpeas will triple in size!). Place the bowl in the refrigerator and let the chickpeas soak for 8-10 hours.
- Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper or a silicone mat.
- Drain and rinse the chickpeas and put them in a food processor. Add the remaining falafel ingredients and process until the mixture reaches a fine-grainy texture.
- Scoop about 2 tablespoons of the dough mixture and form it into a small ball or patty. Place it on the lined baking sheet and repeat with the rest of the mixture. Bake the falafel for 25-30 minutes, flipping halfway through, or until golden brown around the edges and dry to the touch.
- Place the Lemon Tahini Dressing ingredients into a high-powered blender and blend until smooth and creamy. Set aside.
- Serve the falafel inside the warm pita, topped with cucumber, tomato, red onion, and lemon tahini dressing.
Notes
Use only dried and soaked chickpeas for this recipe. Canned chickpeas are too soft and wet.
Warm pita bread by wrapping them in aluminum foil and placing them in the oven for 10 minutes at 350°F. Alternatively, place a damp paper towl on a plate, place pita bread on the paper towel, and microwave for 30-45 seconds.
Baked falafel freezes beautifully!
- Prep Time: 15
- Cook Time: 25
- Category: Entree
- Cuisine: Mediterranean
