Falafel Pockets with Zingy Tzatziki

Falafel

Overview

Serves 4 for dinner

45 minutes prep time

The rundown:

  1. First you'll blend the falafel ingredients in a food processor or blender
  2. Then you'll make the falafel patties and stick in oven
  3. While the falafels bake, you'll make the tzatziki sauce
  4. Then you'll prep the pocket and toppings

allergies and dietary restrictions:

  • Vegetarian, nut free
  • Can be made gluten free, vegan, and dairy free (see below)

substitutions:

  • To make vegan and dairy free, use hummus instead of tzatziki sauce. Find our hummus recipe here if you want to make your own!
  • To make gluten free: use brown rice flour or chickpea flour instead of whole wheat flour. Serve over lettuce instead of pita pockets.

Shopping List

  • Two 15-oz cans low-sodium chickpeas (also called “garbanzo beans”)

  • Whole wheat pita (package of 4)

  • Large (32 oz) container plain greek yogurt (you’ll use 2 cups)

  • 1 red onion

  • 1 garlic bulb

  • Bunch parsley (you’ll need 1 cup)

  • 1 lemon

  • 1 cucumber

  • Small container of favorite greens (spinach, arugula, romaine, etc.), for serving

  • Small package of cherry tomatoes, for serving

  • Spices:

    • Ground cumin

    • Ground coriander

    • Paprika

  • Pantry:

    • Olive oil

    • Salt

    • Baking powder

    • Whole wheat flour (can also use brown rice flour, chickpea flour, etc.)

Special Tools

  • Food processor (or blender)

  • Rimmed baking sheet or cookie sheet

Ready to cook? Instructions below

Part 1: Make the falafel and put in the oven

  • Wash hands

  • Collect ingredients

    • Two 15-oz cans low-sodium chickpeas (also called “garbanzo beans”)

    • Whole wheat pita (package of 4)

    • Large (32 oz) container plain greek yogurt (you’ll use 2 cups)

    • 1 red onion

    • 1 garlic bulb

    • Bunch parsley (you’ll need 1 cup)

    • 1 lemon

    • 1 cucumber

    • Small container of favorite greens (spinach, arugula, romaine, etc.), for serving

    • Small package of cherry tomatoes, for serving

    • Ground cumin

    • Ground coriander

    • Paprika

    • Olive oil

    • Salt

    • Baking powder

    • Whole wheat flour (can also use brown rice flour, chickpea flour, etc.)

  • Collect tools

    • Food processor (or blender)

    • Rimmed baking sheet or cookie sheet

    • Colander

    • Medium bowl

    • Cutting board

    • Small bowl

    • Pastry brush (optional, paper towels work)

    • Grown-up chef knife

    • Kid chef knife

    • Garlic press (optional)

    • Measuring cups (1 cup, ¼ cup)

    • Measuring spoons (1 tablespoon, teaspoon)

    • Spatula

  • Wash ingredients

    • Parsley (about a cup)

    • Cucumber

    • Dill (about ⅓ cup)

    • Cherry tomatoes (small package)

  • Grown-up: preheat oven to 375F

  • Paint 1 baking sheet with olive oil

    • Drizzle a bit of olive oil on pan

    • use a pastry brush (or paper towel) to paint oil on the whole sheet

  • Grown-up: set up food processor with S blade

    • (leave lid off)

    • Or use a blender

  • Smash 4 cloves of garlic

    • Separate 4 cloves of garlic from the bulb

    • Use chickpea can to smash the garlic

  • Peel garlic

    • Peel off skin

    • Add to the processor

  • Add chickpeas

    • Open 2 cans chickpeas, pour into colander to drain

    • Pour drained chickpeas into food processor

  • Add ½ red onion

    • Grown-up: cut red onion in half, peel, chop into large chunks

    • Kid: put into food processor

  • Add paprika, coriander, cumin, salt, baking powder to food processor

    • Add 1 teaspoon paprika

    • Add 2 teaspoons coriander

    • Add 2 teaspoons cumin

    • Add 2 teaspoons salt

    • Add 2 teaspoons baking powder

  • Add 1 cup parsley

    • Measure 1 cup parsley, stems included (whole bunch, don’t need to chop.)

    • Add to food processor

  • Measure 2 tablespoons olive oil

    • Add to food processor

  • Measure ¼ cup whole wheat flour

    • Add to food processor

  • Blend

    • Grown-up: close lid.

    • Kid: turn on, turn it off when it’s combined

    • Grown-up: You know it’s done when you can pinch it and it sticks together. If necessary, add a splash of water to help it stick together.

    • Grown-up: remove blade from processor (or transfer dough to a bowl)

  • Assemble falafel patties

    • Roll small handfulls of the mixture into balls, smush down on cookie sheet to make a patty.

    • Try to make them about the same size and thickness. It’s just like making cookies!

    • Should make around 16 patties

  • Brush tops with olive oil

    • Pour a little olive oil into a small bowl

    • Use pastry brush (or paper towel) to coat tops of patties with olive oil

  • Grown-up: Falafel in oven

    • Grown-up: put in oven

    • Kid: set timer for 15 minutes

    • Grown-up: when the timer goes off, you’ll flip them and put them back in for 10 more minutes

part 2: make the tzatziki sauce

  • Measure 2 cups greek yogurt

    • Spoon yogurt into a 1 cup measuring cup, scrape into a medium mixing bowl

    • Repeat for second cup

  • Slice 1 Cucumber

    • Grown-up: cut off ends of cucumber, and slice lengthwise (hotdog style)

    • Kid: put flat sides down on cutting board. Using kid chef knife, cut into half moons.

    • Add to bowl

  • Cut 1 lemon in half

    • Roll lemon on the cutting board (gets more juice out!)

    • Cut in half

  • Add lemon to bowl

    • Squeeze both halves into bowl

    • Squeeze over second hand, so you catch the seeds

  • Add dill

    • Get a small bunch, about ⅓ cup

    • Tear dill leaves off stems and add to bowl

  • Add 2 cloves garlic

    • Use a garlic press to add 2 cloves of garlic to bowl

    • (Or can use a grater, or grown-up can chop finely)

  • Add one pinch salt

  • Stir, set aside

part 3: get ready to serve

  • Grown-up: Flip falafel
    • Around this time, the falafel will be ready to be flipped and put back in
    • Kid: set timer for 10 min
    • When done, put on plate and let cool for 5 min
  • Cut 4 pitas in half with kid knife

    • Use your fingers to open up the “pocket” in the pitas

  • Serve

    • Bring everything to the table:

      • cherry tomatoes

      • spinach or lettuce

      • tzatziki dip

      • Pita (2 halves per person)

      • falafel patties (about 4 per person)

  • Assemble your pita pockets and Nom!
  • Send us a feedback form! CLICK THE BUTTON BELOW