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Chickpeas are an excellent source of protein, vitamin B6 and folate, which is also known as folic acid. Just 1 serving of our falafel sandwich provides almost half of your daily value of folate, a key player in building blocks of DNA and excellent for regenerating cells such as your immune cells.

When you order falafels at any Mediterranean or Middle Eastern restaurant they will typically use 2 kinds of beans; already cooked chickpeas and uncooked chickpeas that are soaked in water for hours to give you the best tasting falafel. Occasionally, fava beans are used instead and then the balls of dough are fried, or even baked for a healthier recipe. Since nobody has time these days to wait hours for their chickpeas to soak, we just went with the simple store bought can of already cooked chickpeas and decided to bake the falafels in the oven for a healthier recipe.

The falafel recipe is very easy to follow and make. Don’t be intimidated if you’ve never made these before, it takes less than 30 minutes to prepare and cook! We baked these in the oven but if you’d like a better crust, feel free to pan fry these until both sides are golden brown and finish them off in the oven simply adjust your baking time.

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This is one of our go to recipes when we’re craving something filling yet extremely healthy. These flavorful pitas are stuffed with spiced falafels, fresh vegetables, mango hummus, mint and topped with a creamy, refreshing tzatziki sauce.
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Cuisine: Mediterranean
Servings: 4
Author: the communal feast


  • Falafels
  • 1 can cooked chickpeas
  • 1 huge handful of fresh cilantro leaves and stems about 1 cup
  • 1 huge handful of fresh parsley leaves and stems about 1 cup
  • 3 cloves of garlic
  • Half a jalapeno sliced
  • 2 tbsp olive oil
  • Tbsp. freshly squeezed lemon juice
  • Pinch of everything bagel seasoning -optional
  • Pinch of salt
  • Fresh ground pepper to taste
  • All-purpose flour or gluten free flour
  • Mango Hummus
  • I can cooked chickpeas
  • 2 cloves of garlic
  • 1 cup diced mangos
  • 2 tsp cayenne pepper
  • Pinch of salf
  • Fresh ground pepper
  • 2 tbsp olive oil
  • Pita Pockets
  • Pitas -Small ones
  • Sliced red onion
  • Tomato slices
  • Fresh arugula
  • Fresh mint
  • Store bough tzatziki cuts down the prep time


  • Falafels
  • Preheat the oven to 350 degrees. Pulse all ingredients except flour in a food processor until combined. The mixture should start to crumble together and stick when you press it together.
  • To form the balls, stir in the flour – just one tablespoon at a time, until it’s just dry enough to handle. Form into patties and bake for 20 minutes. Remove from oven and set aside.
  • To make the mango hummus
  • add all the ingredients to a food processor and blend until smooth, remove from food processor and set aside
  • To assemble the Pitas
  • Optional to toast your pitas if desired, place on baking sheet and warm them in the oven for a few minutes or pop them in the toaster. (They are much easier to handle and open when warm) 
  • Cut the tip of the pita and gently open the pockets enough to fill them with your ingredients
  • Spread your mango hummus on the inside of your pita –only spread on one side
  • Start adding your ingredients inside the Pita Pocket. Start with arugula, sliced red onions, tomato slice, mint and falafel.
  • To serve, drizzle a bit of tzatziki and fresh ground pepper



September 12, 2019


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