Falafel pita pockets with lemon-yogurt sauce

Vegetarian, Low Calorie

2 Servings, 390 Calories/Serving

20 - 30 Minutes

Sun Basket’s Executive R&D Chef, Alan Li, has been on a mission to make the perfect falafel. We think he’s done it. Instead of using only chickpeas, he adds finely chopped cremini mushrooms for extra juiciness and umami. Just be careful not to overwork the blend; the beans and mushrooms should be coarsely mashed, not pureed. The resulting fritter retains its moisture when cooked and is laced with flavor. Brilliant.


  • 1 cup cooked chickpeas
  • 2 scallions
  • 2 ounces cremini mushrooms
  • 1 pasture-raised organic egg
  • 1 tablespoon tahini
  • Falafel seasoning blend (whole wheat panko - flour - granulated garlic - cumin)
  • 1 lemon
  • ½ cup Greek yogurt
  • 1½ teaspoons harissa powder (optional)
  • 1 Persian cucumber
  • Fresh mint
  • 2 whole wheat pita breads
  • 2 ounces sunflower sprouts
  • 2 tablespoons fried shallots (contain soy)



Prep the falafel

  • Rinse the chickpeas.
  • Trim the root ends from the scallions; finely chop the scallions.
  • Finely chop the cremini mushrooms.
In a medium bowl, combine the chickpeas, scallions, mushrooms, egg, tahini, and falafel seasoning blend. Season generously with salt and pepper. Using a masher, fork, or the bottom of a bowl, mash to a coarse paste, mixing well to combine, but don’t overmix. Using wet hands, form the mixture into four 3-inch patties.


Cook the falafel

In a medium frying pan over medium heat, warm 2 to 3 tablespoons oil until hot but not smoking. Add the falafel patties and cook until browned and crispy on the outside and hot within, 5 to 7 minutes per side, depending on thickness.
While the patties cook, prepare the yogurt sauce and the garnishes.


Make the yogurt sauce

  • Juice half the lemon; cut the remaining half into wedges for garnish.
In a small bowl, combine the lemon juice, yogurt, and as much harissa powder as you like. Season to taste with salt and pepper.


Prep the garnishes; toast the pita breads

  • Trim the ends from the cucumber; cut the cucumber in half lengthwise, then crosswise into thin half-moons.
  • Strip the mint leaves from the stems; coarsely chop the leaves.
On the stovetop directly over a flame, or in a dry medium frying or grill pan over medium heat, warm the pita breads until lightly toasted, about 30 seconds per side. Alternatively, toast them in a toaster. Cut in half.



Fill the pita breads with the falafel, cucumber, and mint. Garnish with the yogurt sauce, sunflower sprouts, and fried shallots. Serve with the lemon wedges on the side.

Nutrition per serving: Calories: 390, Protein: 16g, Total Fat: 21g, Monounsaturated Fat: 10g, Polyunsaturated Fat: 6g, Saturated Fat: 3.5g,Cholesterol: 40mg, Carbohydrates: 37g, Fiber: 7g, Sugar: 4g, Added Sugars: 0g, Sodium: 450mg
Contains: milk, soy, wheat, eggs

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