This healthy Baked Falafel in Pita comes together quickly, and it makes a terrific lunch or light dinner. In this recipe, homemade oven baked falafel balls are stuffed into pitas and paired with cool, creamy Cucumber Dill Dip sauce. This easy sandwich recipe is vegan with a gluten-free option.
I absolutely love falafels, and I eat them often. They're a take-out favorite, but I used to think they were too daunting to make at home. Well, I’ve used mixes, but making them from scratch seemed too daunting. I was wrong!
I guess I also used to think that since they’re so easy to buy, there’s really no point in making my own. But actually there is. Most falafels are deep fried, and while that might make them quite tasty, it does make them rather unhealthy. So, I've now started making them at home and baking them in the oven. I've now concluded that homemade falls are the best!
What You Need
- Vegetable broth
- Fresh parsley
- Black pepper
- Garbanzo bean flour
- Pita bread
- Shredded lettuce
- Silken tofu
- Lemon juice
- Fresh dill
- Green onions
See the recipe card for exact amounts.
How to Make Baked Falafel Balls
This baked falafel recipe is SUPER easy to make!
- First you mix up a few ingredients your food processor.
- Then you mix the chickpea flour into the mix.
- Next you scoop the mixture into balls.
- Then you bake them for 20 minutes.
- Stuff your falafel balls into a pita along with lettuce leaves and Cucumber Dill Dip. Lunch is ready!
Serving Your Baked Falafels
These falafel balls pair nicely with easy to make Cucumber Dill Dip. I also like to serve them with tahini sauce.
In addition to lettuce and dip, you can stuff your pita with cucumbers, tomato slices, pickles, pepperoncini, and olives.
If you follow a gluten-free diet, make sure your pitas are gluten-free or you can use gluten-free wraps.
Don't want a sandwich? Make a falafel salad! Combine lettuce, cucumbers, tomatoes, and carrots in bowl. Add your falafel balls and top everything with the Cucumber Dill Dip.
Whenever I post a recipe made with chickpea flour, I'm asked if wheat flour can be used in its place. This isn't my recipe, so I'm not comfortable making substitution recommendations. I've never used anything other than chickpea flour when making it.
Chickpea flour is made from ground chickpeas. It’s high in protein and it’s gluten-free. Chickpea flour can be a great egg replacer in breakfast dishes, and because of its dense texture, it can also replace eggs as a binder in recipes, which is how it's used here.
It’s sometimes called garbanzo bean flour, besan, or gram flour, and it can be found in the baking aisle of most grocery stores.
The China Study
This easy recipe is from The China Study Cookbook by LeAnne Campbell. I’m sure most people in the vegan community are familiar with The China Study, even if they haven’t read it. It details the research of T. Colin Campbell, in which he discovered that a whole foods, plant-based diet is the best way to stop widespread growth of obesity, diabetes, heart disease, and cancer. It sounds great in theory, but some can find it difficult to adhere to without help. Thankfully The China Study Cookbook offers that assistance!
The China Study Cookbook
The China Study Cookbook was written by T. Colin Campbell’s daughter LeAnne Campbell. To help those who are new to a plant-based lifestyle, LeAnne offers a wide range of help, including tips on transitioning your diet, how to raise children on a plant-based diet, and how to safely prepare and store food. She also includes a few handy lists, such as vegan substitutions for common animal-based ingredients and kitchen tools that are helpful to have on hand.
The recipes in The China Study Cookbook range for breakfast and lunch dishes to dinner, dessert, and snacks. They all feature healthy, whole foods, and they’re made with ingredients that are pretty easy to find at any grocery store. The dishes make it easy for newbies, as many of them are veganized versions of classic dishes. You’ll find recipes for Sweet Potato Enchiladas, Eggplant “Parmesan,” Apple Pie Pancakes, and Chocolate Brownie Birthday Cake.
The Campbells believe that nutrition should come from food, not supplements (and I agree with them!), and they advocate for a diet that consists of a wide variety of ingredients. Those ingredients include an abundance of vegetables, of course, as well as grains, beans, nuts and fruits—all of which have a starring roll in LeAnne’s recipes. All of the recipes are oil-free and use minimal salt and sweeteners.
This is a revised and expanded edition of LeAnne’s The China Study Cookbook from 2013. I have a copy of the older edition as well, so I compared the two to see what changes have been made. Not only have 75 new recipes been added, but there’s also mouth-watering new photography.
Chapters in The China Study Cookbook include:
- Breads and Muffins
- Breakfast Dishes
- Appetizers and Salads
- Sandwiches and Wraps
If you’re trying to eat healthier or are just in need of a few more plant-based recipes for your repertoire, The China Study Cookbook is for you!
Baked Falafel In Pita
- 2 tablespoons vegetable broth
- 1 (15-ounce) can chickpeas rinsed and drained
- ¼ cup chopped onions
- 2 garlic cloves
- 2 tablespoons chopped fresh parsley
- ½ teaspoon ground cumin
- ¾ teaspoon salt
- ¼ teaspoon black pepper
- ¼ cup garbanzo bean flour
- Pita bread for serving
- Shredded lettuce for serving
- 1 recipe Cucumber Dill Dip (see below), for serving
- Preheat oven to 350˚F. Line a baking sheet with parchment.
- Add vegetable broth, chickpeas, onions, garlic cloves, parsley, cumin, salt, and black pepper to a food processor. Blend until mixture begins to hold together.
- Add mixture to a bowl and stir in garbanzo bean flour.
- Form 12 small balls. Place on lined baking sheet. Bake for 20 minutes.
- Serve on pita bread with shredded lettuce and cucumber dill dip.
Cucumber Dill Dip
- 1 cup silken tofu
- 1 tablespoon lemon juice
- 3 garlic cloves
- ½ teaspoon salt
- 2 teaspoons fresh dill
- 1 cup cucumbers grated
- 2 tablespoons green onions chopped
- Black pepper to taste
- In a food processor, blend tofu, lemon juice, garlic, salt, and dill. Pour into a small bowl.
- Fold in cucumbers and green onions, then season with black pepper.
I love pasta with roasted veggies and herbed tofu.
My favorite healthy vegan meal is oatmeal with berries and soymilk for breakfast. I also happen to love falafel though - anything with chickpeas is delicious.
Tonight we’re having garbanzo beans and fresh corn in barbecue sauce from the Plant Pure cookbook by Leanne’s sister-in-law, Kim Campbell. Tasty! I throw a few peanuts on top for crunch. I water sautéed mushrooms, summer squash, chard, red pepper, onion, garlic, and tomatoes from my weekly farmers market purchase. I just added some Italian seasoning, black pepper and balsamic vinegar to finish it. The barbecue sauce has become a favorite!
oven roasted veggies over greens along w/ some whole grain toast w/ nut butter.
It's been way too long since I've made falafel! I used to always make Isa's recipe from Appetite for Reduction, but the Trader Joe's frozen falafel are so convenient, at some point I started making those instead. This sounds like a delicious way to bring homemade falafel back into my life!
I've never noticed that Trader Joe's has frozen falafel! I've been buying the mix and cooking it in the air fryer.
My favorite plant based meal is a hearty soup (like vegan chili) with a salad and/or a sandwich!
At the moment it's probably Buddah Bowls with whatever I can find in the fridge; chickpeas, blackbeans, roasted veggies, beets, sauteed spinach.
One of my new favorites is vegetable gyoza heated up and cut into a few pieces into a miso broth. I add some cubed tofu, Yuzu sauce, Mochi nuggets, chopped green onions and cilantro mixed in too. All from Trader Joes, it was one of their food demos.
I love a soup with lots of beans and vegetables and some pasta too!
Chickpea salad, with chickpeas, vegan mayo and lemon juice.
I'm trying to get back to a more whole food's approach to cooking and have been eliminating the heavily processed vegan foods that are such a convenience sometimes. This cookbook looks perfect for my next step. Thanks for the chance to win a copy!
Looks delicious! Did you ever announce the winner of the cookbook?
Thanks! Yes, the winner was announced a few weeks ago. The name is on the Rafflecopter widget.