Mini Falafel Pocket Sandwiches Recipe

Name: Mini Falafel Pocket Sandwiches
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: Tahini-Yogurt Sauce:; 1/3 cup plain low-fat yogurt; 2 tablespoons tahini (roasted sesame seed paste); 2 tablespoons cold water; 1 tablespoon fresh lemon juice; 1/4 teaspoon salt; 1/4 teaspoon freshly ground black pepper; Falafel:; 1 1/3 cups boiling water; 2/3 cup uncooked bulgur; 2 garlic cloves; 1/3 cup fresh parsley leaves; 1/4 cup fresh cilantro leaves; 3/4 teaspoon ground cumin; 1/4 teaspoon salt; 1/4 teaspoon ground red pepper; 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained; 1 large egg white; 3 tablespoons olive oil, divided; 2 (6-inch) whole-wheat pitas, halved crosswise; 1 cup chopped tomato (1 medium tomato); 1/2 cup thinly sliced English cucumber; 1/3 cup thinly sliced red onion

Servings: persons

Tahini-Yogurt Sauce:
1/3 cup plain low-fat yogurt
2 tablespoons tahini (roasted sesame seed paste)
2 tablespoons cold water
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Falafel:
1 1/3 cups boiling water
2/3 cup uncooked bulgur
2 garlic cloves
1/3 cup fresh parsley leaves
1/4 cup fresh cilantro leaves
3/4 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 large egg white
3 tablespoons olive oil, divided
2 (6-inch) whole-wheat pitas, halved crosswise
1 cup chopped tomato (1 medium tomato)
1/2 cup thinly sliced English cucumber
1/3 cup thinly sliced red onion

1
To prepare Tahini-Yogurt Sauce, combine first 6 ingredients in a small bowl. Cover and chill until ready to serve.
2
To prepare falafel, combine 1 1/3 cups boiling water and bulgur in a small bowl. Cover and let stand 25 to 30 minutes or until tender. Drain.
3
Drop garlic through food chute with processor on; process until minced. Add bulgur, parsley, and next 6 ingredients (through egg white); process until smooth. Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Place patties on a baking sheet; cover and chill 30 minutes.
4
Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat. Add 4 patties; cook 3 minutes on each side or until golden brown. Repeat procedure with remaining 1 1/2 tablespoons oil and 4 patties.
5
Spread 1 tablespoon Tahini-Yogurt Sauce inside each pita. Fill each pita half with 2 patties. Divide tomato, cucumber, and red onion evenly among pita halves, and drizzle evenly with 1 tablespoon sauce.

1009

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

Saved locally in your browser — visible only to you.

How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 23 ingredients. The key ingredients include: Tahini-Yogurt Sauce:, 1/3 cup plain low-fat yogurt, 2 tablespoons tahini (roasted sesame seed paste), 2 tablespoons cold water, and more.

Yes, Mini Falafel Pocket Sandwiches falls under the Vegetarian category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Mini Falafel Pocket Sandwiches

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions