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EatSmarter exclusive recipe

Falafel Pita Pockets

with Roasted Peppers and Yogurt Sauce

Recipe development: EAT SMARTER
Falafel Pita Pockets

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

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Print
486
calories
Calories
1 hr
Preparation
13 h.
Ready in
moderate
Difficulty

Ingredients

for 4 servings
4 ounces dried Chickpeas
4 ounces White beans (canned)
2 sprigs Parsley
2 sprigs Cilantro
1 small Onion
2 Garlic cloves
½ teaspoon ground Cumin seeds
½ teaspoon ground Cilantro
1 pinch Baking powder
Salt
Pepper
2 small red Bell peppers
1 Lemon
3 tablespoons Olive oil
5 ounces Yogurt (low-fat)
2 tablespoons Tahini
3 tablespoons sparkling Mineral water
3 Scallions
1 Romaine heart
4 Pita breads
Vegetable oil (for frying)
1 ounce Sesame seeds
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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

Step 1/12
Falafel Pita Pockets preparation step 1

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

Step 2/12
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).

Step 3/12
Falafel Pita Pockets preparation step 3

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

Step 4/12
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.

Step 5/12
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. 

Step 6/12
Falafel Pita Pockets preparation step 6

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

Step 7/12
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.

Step 8/12
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.

Step 9/12
Falafel Pita Pockets preparation step 9

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

Step 10/12
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.

Step 11/12
Falafel Pita Pockets preparation step 11

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

Step 12/12
Falafel Pita Pockets preparation step 12

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

Additional advice