Baked Falafel Pitas with Tahini Sauce

• 1 cup (about 7 oz) dried chickpeas (soaked 12–24 hours; never canned)
• 1/2 small, roughly chopped yellow onion
• 5 cloves (4 for the falafel, 1 for the sauce) garlic
• 1 cup, packed fresh parsley
• 1/2 cup, packed fresh cilantro
• 2 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp, plus a pinch for the sauce sea salt
• 1/2 tsp baking powder
• 2 tbsp chickpea flour
• 3 tbsp olive oil
• 1/4 cup tahini
• 1, juiced lemon
• 4 rounds whole-wheat pita
• 1, diced cucumber
• 2, diced tomato
• 1/4, thinly sliced red onion

Instructions

1. Cover the dried chickpeas with 3 inches of cold water and soak for 12 to 24 hours, then drain well and pat dry.
2. Pulse the chickpeas, yellow onion, 4 garlic cloves, parsley, cilantro, cumin, coriander, and 1 tsp salt in a food processor, scraping down the bowl, until the mixture looks like coarse crumbs and holds together when pinched.
3. Sprinkle over the baking powder and chickpea flour and pulse twice more, then chill the mixture for 15 to 30 minutes if you have the time.
4. While the mixture chills, heat the oven to 400°F (200°C), line a baking sheet with parchment, and spread 2 tbsp of the olive oil over the paper.
5. Scoop 2-tablespoon portions (you should get about 16), roll them into balls, flatten into patties about 1/2 inch (1 cm) thick, and set them on the pan.
6. Brush the tops with the last tbsp of olive oil, then bake for 12 minutes, flip carefully, and bake 10 to 12 minutes more, until deep golden and crisp.
7. While they bake, whisk the tahini, lemon juice, the remaining grated garlic clove, a pinch of salt, and 1/4 cup water until smooth and pourable.
8. Warm the pitas, split them open, spread with the tahini sauce, then tuck in four falafel each with the cucumber, tomato, and red onion.

Tips

• Use dried chickpeas, soaked but not cooked. Canned chickpeas are too wet and turn the mixture to paste that falls apart in the oven.
• If the patties crumble when you shape them, add another tablespoon of chickpea flour and chill the mixture for 20 minutes.
• Freeze shaped, unbaked patties on a tray, then bag them; bake from frozen, adding about 5 minutes. Baked falafel reheat well in a 375°F (190°C) oven for 8 to 10 minutes.
• For lunch, keep the falafel, sauce, and vegetables in separate containers and fill the pita just before eating.

More lunch recipes

Mediterranean Quinoa Bowl

A make-ahead grain bowl with quinoa, chickpeas, and lemon-herb dressing that holds up beautifully for meal prep.

Lunch · Easy · 35 min · 4 servings

Rainbow Chicken Meal-Prep Boxes

Sheet-pan chicken and vegetables portioned into four lunches — the classic prep that actually keeps you on track.

Lunch · Medium · 50 min · 4 servings

Lentil Tabbouleh

A protein-boosted twist on the herb-heavy Levantine salad, with lentils standing in for some of the bulgur.

Lunch · Easy · 40 min · 4 servings

Tuna & White Bean Salad

A no-cook, pantry-friendly lunch that comes together in 10 minutes and travels well.

Lunch · Easy · 10 min · 2 servings