Baked Falafel Dinner Pitas: A High-Fiber Mediterranean Meal

Personal cooking tips

• Keep the processor mix coarse—visible chickpea and oat bits improve texture and browning.

• Press patties firmly so they hold shape, then flatten to maximize contact with hot air and pan.

• If the mix feels tacky, dampen hands lightly with water to shape cleanly.

• Pre-salt grated cucumber for tzatziki, wait 5 minutes, then squeeze; you’ll remove more water with less force.

• Finish the built pita with lemon to sharpen flavor without more salt.

Equipment

• Food processor

• Sheet pan

• Parchment paper

• Mixing bowl

• Knife

• Cutting board

• Box grater (for cucumber)

• Microplane or fine grater (for garlic)

• Citrus juicer (optional)

1. 1

   Make the falafel mixture

   • Ingredients:
     • 1 15 1/2 ounces can chickpeas, drained and rinsed
     • 1 small red onion, roughly chopped
     • 3 garlic cloves
     • 1/2 cups fresh parsley
     • 1 teaspoon cumin
     • 1/2 teaspoons baking powder
     • 1/3 cups rolled oats
     • Salt
     • Pepper
   • Action: Heat the oven to 400°F. Pulse the chickpeas, onion, 3 garlic cloves, 1/2 cups parsley, cumin, baking powder, oats, salt, and pepper in a food processor until finely chopped. The mixture may feel soft at first; that is normal. It just needs to hold together when pressed.
2. 2

   Shape and bake

   • Ingredients:
     • Falafel mixture
   • Action: Let the mixture rest for 5 minutes, then shape it into small patties with slightly damp hands. Flatten each one a little so it can crisp better in the oven. Place on a parchment-lined sheet pan and bake for 20 to 25 minutes, flipping halfway, until firm and lightly browned.
3. 3

   Make the tzatziki sauce

   • Ingredients:
     • 1/2 cups plain Greek yogurt
     • 1/2 cups grated cucumber, squeezed dry
     • 1 tablespoon lemon juice
     • 1 tablespoon chopped fresh dill
     • 1 small garlic clove, grated
     • Salt
     • Pepper
   • Action: Stir the Greek yogurt, grated cucumber, 1 tablespoon lemon juice, dill, grated garlic, salt, and pepper together until creamy. Chill until ready to serve, or swap in store-bought tzatziki on a busy night.
4. 4

   Make the cucumber tomato topping

   • Ingredients:
     • 4 to 5 mini cucumbers, about 280 grams total, chopped
     • 2 to 3 Roma tomatoes, chopped
     • Remaining 1/4 cups fresh parsley
     • Remaining lemon juice
     • Salt
     • Pepper
   • Action: Stir the cucumbers, tomatoes, remaining parsley, remaining lemon juice, salt, and pepper together in a bowl. Keep this separate until serving so everyone can add as much or as little as they like.
5. 5

   Build the pitas

   • Ingredients:
     • 4 regular pita breads, about 240 grams total
     • Homemade tzatziki sauce
     • Baked falafel
     • Cucumber tomato topping
   • Action: Warm the pita bread, spread with tzatziki sauce, then fill with baked falafel and the cucumber tomato topping. For kids, set the components out separately and let them build their own plate or pita.