Pea falafel pita pockets
Enjoy a fresh and flavorful meal with these Pea Falafel Pita Pockets! Packed with peas, chickpeas, and aromatic spices like coriander and cumin, these pita pockets are complemented by garlic, sesame seeds, and fresh spearmint. Finished with creamy hummus, crisp onion, and juicy tomato, they make a perfect nutritious, and delicious lunch or dinner option. Easy to make and irresistibly tasty!
- 28 Feb 2025
- Cook time 10 min
- Prep time 15 min
- 4 Servings
- 12 Ingredients
Pea falafel pita pockets are a delicious and nutritious twist on traditional falafel, incorporating sweet peas and fresh spearmint for a burst of flavor. These pockets are perfect for a healthy lunch or dinner and are easy to prepare with a handful of wholesome ingredients.
Ingredients:
Instructions:
- In a food processor, combine the peas, chickpeas, dried coriander, ground cumin, baking powder, and minced garlic cloves. Pulse until the mixture is coarsely blended but not too smooth.
- Transfer the mixture to a bowl and fold in the sesame seeds, chopped spearmint leaves, and finely chopped onion. Mix well to combine all the ingredients.
- Scoop about 1-2 tablespoons of the mixture and form small balls or patties with your hands.
- Heat a non-stick skillet over medium heat and lightly grease it with oil (optional if using a non-stick skillet).
- Place the falafel balls or patties on the skillet and cook for about 4-5 minutes on each side, or until golden brown and crispy. Carefully turn them to ensure even cooking without breaking.
- While the falafel is cooking, lightly warm the pita breads in a separate skillet, oven, or microwave until soft and pliable.
- Cut each pita bread in half to create pockets.
- Spread a generous amount of hummus inside each pita pocket.
- Place 2-3 falafel balls or patties inside each pocket.
- Add diced tomato on top of the falafel.
- Serve the pita pockets immediately. Optionally, garnish with extra spearmint leaves or a drizzle of tahini sauce if desired.
Tips:
- Use fresh or frozen peas to ensure a vibrant green color and fresh taste in your falafel mix.
- For a smoother falafel texture, use a food processor to blend the peas, chickpeas, garlic, and onion until well combined.
- If the falafel mixture seems too wet, you can add a little flour or additional sesame seeds to help bind the ingredients together.
- Fry the falafel balls at a medium temperature to ensure they cook evenly and achieve a crisp outer layer without burning.
- Warm the pita breads before serving to make them more pliable and enhance their flavor.
- Add a squeeze of lemon juice or a drizzle of tahini sauce over the falafel for extra zest and richness.
Enjoy your sumptuous pea falafel pita pockets, a perfect blend of flavors and textures that is sure to satisfy your taste buds. Ideal for family meals or entertaining guests, these pockets are as delightful to make as they are to eat.
| Nutrition Facts | |
|---|---|
| Serving Size | 270 grams |
| Energy | |
| Calories 430kcal | 21% |
| Protein | |
| Protein 16g | 11% |
| Carbohydrates | |
| Carbohydrates 60g | 18% |
| Fiber 12g | 33% |
| Sugar 8g | 8% |
| Fat | |
| Fat 14g | 17% |
| Saturated 1.88g | 6% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 50ug | 6% |
| Choline 70mg | 13% |
| Vitamin B1 0.49mg | 41% |
| Vitamin B2 0.21mg | 16% |
| Vitamin B3 3.50mg | 22% |
| Vitamin B6 0.44mg | 26% |
| Vitamin B9 140ug | 34% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 18mg | 20% |
| Vitamin E 1.78mg | 12% |
| Vitamin K 40ug | 33% |
| Minerals | |
| Calcium, Ca 170mg | 13% |
| Copper, Cu 0.64mg | 71% |
| Iron, Fe 6mg | 57% |
| Magnesium, Mg 140mg | 33% |
| Phosphorus, P 370mg | 29% |
| Potassium, K 690mg | 20% |
| Selenium, Se 40ug | 71% |
| Sodium, Na 670mg | 45% |
| Zinc, Zn 2.91mg | 26% |
| Water | |
| Water 160g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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