Falafels and Pita Sandwiches with Tahini Garlic Sauce

Give the burgers a break and try these Middle Eastern falafels with whole wheat pita! Serve with the tahini sauce for a new healthier grab and go.

Serves 4


  • 1 cup dried chickpeas, soaked overnight, or a 14 0z can (rinsed and drained)
  • ½ cup flat-leaf parsley
  • 1 cup chopped onion
  • 2 medium cloves garlic
  • 4 tablespoons olive oil, divided
  • 1 tablespoon lemon juice
  • 1 tablespoon ground cumin
  • ½ teaspoon salt
  • ¼ teaspoon baking soda
  • 1-3 tablespoons water, if needed


  1. Drain chickpeas and transfer to a food processor.
  2. Add parsley, onion, garlic, 1 tablespoon oil, lemon juice, cumin, salt and baking soda; process, adding water as needed, until finely ground and the mixture just holds together.
  3. Using about 3 tablespoons per patty, shape into twelve 1 1/2-inch patties.
  4. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium.
  5. Add the patties and cook until golden brown on the bottom, 3 to 5 minutes. Turn, swirl in the remaining 1 tablespoon oil and cook until golden, 2 to 4 minutes more.

Tahini Garlic Sauce

8 servings


  • 3 tablespoons tahini
  • 3 tablespoons warm water
  • 2 tablespoons lemon juice
  • 1 tablespoon virgin olive oil
  • 1 small clove garlic, grated
  • ¼ teaspoon salt
  • Lemon zest for garnish


  1. Stir tahini, water, lemon juice, oil, garlic and salt together in a small bowl. Garnish with lemon zest, if desired.

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