Pea falafel pita pockets

Pea falafel pita pockets combine sweet peas and fresh spearmint for a unique twist on traditional falafel. These pockets are flavorful and easy to prepare, perfect for a nutritious meal anytime.

28 Jan 2026
Cook time 10 min
Prep time 15 min

Ingredients:

1 cup peas
1/3 can canned chickpeas
1 tsp dried coriander
1 tsp ground cumin
1 tsp baking powder
2 garlic cloves
1 tbsp sesame seeds
1/2 cup spearmint
1 onion
1 cup hummus
4 pita breads
1 tomato

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.

Instructions:

1. Prepare the Pea Falafel Mixture:
- 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.

2. Form and Cook the Falafel:
- 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.

3. Prepare the Pita Pockets:
- 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.

4. Assemble the Pita 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.

5. Serve:
- Serve the pita pockets immediately. Optionally, garnish with extra spearmint leaves or a drizzle of tahini sauce if desired.

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.

Pea falafel pita pockets FAQ:

What is the cooking time for the falafel?

The falafel should be cooked for about 4-5 minutes on each side in a non-stick skillet until they are golden brown and crispy.

How can I store leftover pea falafel?

Leftover falafel can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place them in a skillet over medium heat until warmed through.

Can I substitute fresh peas with frozen peas in this recipe?

Yes, you can use frozen peas. Just thaw them before adding to the food processor for the falafel mixture.

What size pita bread should I use for this recipe?

Use standard-sized pita bread, typically around 6-7 inches in diameter, to create comfortable pockets for stuffing.

How do I know when the falafel is done cooking?

The falafel is done cooking when it is golden brown on the outside and crispy, and the internal temperature reaches at least 165°F (74°C).

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.

Nutrition per serving

4 Servings
Calories 430kcal
Protein 16g
Carbohydrates 60g
Fiber 12g
Sugar 8g
Fat 14g

Pea falafel pita pockets