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Falafel Ingredients

  • 2 quarts water
  • 1 cup chickpeas, dry (not canned)
  • 1 medium tomato, sliced
  • 1 medium cucumber, sliced
  • 1 small red onion, sliced
  • 1/2 cup fresh parsley, chopped
  • 1/2 cup fresh cilantro, chopped
  • 3 cloves garlic, minced
  • 1/4 cup canola, vegetable, or sunflower oil
  • 1/4 t cumin
  • 1/4 t coriander
  • 1/2 recipe Whole Wheat Pita Bread (3 whole pita breads or 6 halves)
  • 3/4 cup nonfat plain yogurt / 2 tbsp tahini (optional)


1. Mise en Place:

  • Day Before: FIll a large bowl or pot with water. Add the chickpeas and soak overnight or for at least 8 hours.
  • When chickpeas are finished soaking, drain and rinse them.
  • Slice the tomato, cucumber and onion.
  • Chop the parsley and cilantro.
  • Mince the garlic.
  • Measure out the oils and spices (cumin and coriander).
  • Preheat the oven to 375 F if baking.

2. Create the Falafel Mixture:

  • Add chickpeas, parsley, cilantro, onion, cumin, coriander, and garlic to the food processor. Add in any of the optional ingredients of your choice.
  • Process until smooth, occasionally scraping down the sides of the container, until the ingredients are fully incorporated and the chickpeas are finely ground.
  • Tip: The mixture will look dry at first but don’t worry! As you process it, it should become more moist and stick together like dough.

Create Falafel Discs

  • Measure out 2–3 tbsp of chickpea mixture and shape into a disk, about ½ inch thick. Repeat with remaining mixture.
  • Cook the falafel using one of the methods below: baking or cooking on the stove top.

Bake the Falafels:

  • Add just enough canola oil to coat the baking sheet (about 2 T).
  • Place falafels on the baking sheet and flip so that both sides have a thin coat of oil before they begin to cook.
  • Bake for 15 minutes on one side. Then carefully flip and bake for another 10-15 minutes or until the falafels are a deep golden color on both sides.

Cook the Falafels on the Stovetop:

  • In a medium skillet, heat oil over medium heat. Once the oil is hot, carefully place falafels in the skillet, then turn the heat to medium-low.
  • Tip: Be sure to leave a little space between the falafels so that they are not overcrowded. You may have to cook them in two or three batches.
  • Cover the skillet and cook for 5-10 minutes on each side, or until both sides are a deep golden color.


  • To serve, cut each pita bread into 2 half-moons.
  • Open up the pocket and fill with 3 falafel and sliced tomato, cucumber, and onion.
  • Drizzle with tahini sauce or plain yogurt.
  • Enjoy!

Recipe in Action

  • 6 servings
  • Difficulty: Difficult
Click here for Nutrition Facts Nutrition Tip

Chickpeas are high in protein, and fiber and low in fat and chilesterol.

Cultural Facts

It is one of the favourite dishes in the Middle East.