EatSmarter exclusive recipe

Falafel Pita Pockets

with Roasted Peppers and Yogurt Sauce
Average: 3.8 (5 votes)
(5 votes)
Falafel Pita Pockets

Falafel Pita Pockets - Fast food at its finest - Middle Eastern style

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Health Score:
94 / 100
1 hr
ready in 13 h.
Ready in

Healthy, because

Even smarter

Nutritional values

In the Arab world, the fried delicacies made from pureed chickpeas are called "falafel". In combination with salad, bread and vegetables, they provide plenty of fibre and ensure good, lasting satiety. Further plus points of the vegetarian snack are its high levels of iron, magnesium and vitamin C.

If you want it to be quick, you can also use chickpeas and roasted peppers from glass or can. By the way: For those in a hurry, the organic food store has good falafel ready-made mixtures that only need to be mixed with water.

1 serving contains
(Percentage of daily recommendation)
Calorie486 cal.(23 %)
Protein12 g(12 %)
Fat31 g(27 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E7.6 mg(63 %)
Vitamin K29.8 μg(50 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.1 mg(43 %)
Vitamin B₆0.5 mg(36 %)
Folate78 μg(26 %)
Pantothenic acid0.8 mg(13 %)
Biotin8.6 μg(19 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C79 mg(83 %)
Potassium538 mg(13 %)
Calcium250 mg(25 %)
Magnesium96 mg(32 %)
Iron4.1 mg(27 %)
Iodine10 μg(5 %)
Zinc2.7 mg(34 %)
Saturated fatty acids3.7 g
Uric acid99 mg
Cholesterol1 mg
Complete sugar9 g
Development of this recipe:


4 ozs dried chickpeas
4 ozs White bean (canned)
2 sprigs parsley
2 sprigs cilantro
1 small onion
2 garlic cloves
½ tsp ground Cumin
½ tsp ground cilantro
1 pinch Baking powder
2 small red Bell pepper
1 lemon
3 Tbsps olive oil
5 ozs Yogurt (low-fat)
2 Tbsps Tahini
3 Tbsps sparkling mineral water
3 scallions
1 Romaine lettuce
4 Pita bread
vegetable oil (for frying)
1 oz Sesame seeds
How healthy are the main ingredients?
chickpeasolive oilSesame seedsparsleyoniongarlic clove

Kitchen utensils

1 Baking sheet, 1 Bowl, 1 Small bowl, 1 Plate, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Sieve, 1 Salad spinner, 1 Food processor (or blender), 1 Pot

Preparation steps

Falafel Pita Pockets preparation step 1

Rinse chickpeas, place in a bowl, add enough water to cover and let soak for 12 hours.

Falafel Pita Pockets preparation step 2

The next day, drain the chickpeas in a sieve, rinse with cold water and drain well. Rinse and drain white beans. Chop both coarsely in a food processor (or blender).

Falafel Pita Pockets preparation step 3

Rinse parsley and cilantro, pat dry, pluck leaves and coarsely chop. Peel onion and garlic and chop coarsely.

Falafel Pita Pockets preparation step 4

Add cumin, ground coriander and baking soda to the bean mixture and puree until smooth. Season liberally with salt and pepper and refrigerate.

Falafel Pita Pockets preparation step 5

Rinse bell peppers, wipe dry, cut into quarters and remove seeds. Place skin side up on a baking sheet and roast under preheated broiler until blackened and blistered, watching carefully. 

Falafel Pita Pockets preparation step 6

Place peppers in a bowl, cover with a plate and let stand for about 10 minutes.

Falafel Pita Pockets preparation step 7

Squeeze juice from lemon. Remove skins from roasted peppers and cut peppers into fine strips. Place in a bowl, add a few splashes of olive oil and lemon juice, season with salt and pepper and gently mix.

Falafel Pita Pockets preparation step 8

In another bowl, mix together yogurt, tahini paste, remaining olive oil, 1-2 tablespoons lemon juice and the mineral water. Season with salt and pepper.

Falafel Pita Pockets preparation step 9

Rinse scallions, pat dry and finely chop. Rinse lettuce, spin dry and cut into thin strips.

Falafel Pita Pockets preparation step 10

Lightly toast pita bread. Heat vegetable oil in a pot (or in a deep fryer) to 175°C (approximately 350°F). With moistened hands, form chickpea mixture into 12 equal balls. Roll balls in sesame seeds to coat.

Falafel Pita Pockets preparation step 11

Gently add falafel in small batches and cook until crispy. Drain on paper towels.

Falafel Pita Pockets preparation step 12

Fill toasted pita bread with vegetables and falafel. Serve with yogurt sauce.