Chickpea, Cilantro & Pumpkin Seed Falafel Pita

This dish is more than just a quick meal—it’s a celebration of textures and flavors. Crispy falafel meets creamy tahini, and the fresh crunch of romaine makes every bite irresistible. Plus, it’s easy to customize and perfect for sharing with family or friends.
So, grab your ingredients and let’s get cooking—because homemade always tastes better.
Enjoy your Chickpea, Cilantro, and Pumpkin Seed Falafel Pita with Creamy Tahini Sauce!
Recipe
A wrapped falafel sandwich is placed on a black plate. It features lettuce, tomato slices, cucumber, and falafel inside a flatbread, partially bundled in brown paper and tied with red and white string. In the background, a black jug and striped cloth can be seen on a gray surface.

About this recipe

This Chickpea, Cilantro, and Pumpkin Seed Falafel Pita is a vibrant and satisfying meal, perfect for lunch or dinner. It’s a fusion of flavors and textures—crispy falafel with creamy tahini sauce, all wrapped in warm pita with fresh romaine lettuce. Plus, it’s a plant-based dish that even meat lovers will crave.

Why You Will Love This Recipe

  • Quick and Easy: Made with pantry-friendly ingredients and minimal prep time.
  • Healthy and Protein-Rich: Chickpeas and pumpkin seeds provide plant-based protein and fiber.
  • Fresh and Flavorful: Cilantro and scallions add brightness, while cumin and garlic bring warmth.
  • Family-Friendly: A fun and customizable meal—let everyone build their own pita.

Ingredient Notes

  • Chickpeas: Canned or freshly cooked. If using canned, rinse and drain well.
  • Pumpkin Seeds: Adds a subtle crunch and earthy flavor. Substitute with sunflower seeds if needed.
  • Cilantro: Fresh and aromatic—use the stems, too, for more flavor.
  • Scallions: Only the white part for a mild onion flavor. You can use chives or leeks as substitutes.
  • Cayenne Pepper: Optional for a little heat—adjust to your spice level.
  • Tahini: Smooth and nutty—stir well before using. Substitute with almond butter for a different twist. You could also use the yogurt tahini sauce with herbs.
  • Lemon Juice: Freshly squeezed for brightness, you could also use limes.
  • Garlic: Adds a little zing—adjust to your preference. It is best to use a grater.
  • Romaine Lettuce: Crisp and refreshing. Swap with arugula or spinach if you prefer.
  • Pita Bread: Soft, warm, and perfect for wrapping. Try whole wheat or gluten-free pita. Or, in a pinch, use homemade flour tortillas.

How to Make Chickpea, Cilantro, and Pumpkin Seed Falafel

  • Step 1: Make the Falafel Mixture
  • Step 2: Shape and Cook the Falafel

💡 Variation: Air fry the patties at 375°F (190°C) for 12-15 minutes, flipping halfway through, for a healthier option.

Home Cook-to-Home Cook Tips

  • Make Ahead: You can prepare the falafel mixture and store it in the fridge a day ahead.
  • Freeze It: Cooked falafel patties freeze well—just reheat in the oven or air fryer.
  • Get Creative: Add extras like sliced cucumbers, tomatoes, or a quick pickled onion for more crunch.
  • Batch Cooking: Double the recipe and store some falafel for quick lunches during the week.
Close-up of a fresh falafel wrap on a dark plate. It showcases chickpea falafel balls topped with creamy sauce and chopped chives, nestled on vibrant lettuce and sliced tomatoes. A striped cloth is partially visible in the background, keeping the overall tone light and appetizing.

Serving Ideas & Variations

  • Bowl Style: Skip the pita and serve over a bed of quinoa or rice with extra tahini drizzle.
  • Spicy Kick: Add a spoonful of harissa, chili crisp or macha on top.
  • Extra Creamy: Mix the tahini sauce with a little vegan yogurt for a thicker, creamier dressing.
  • For an extra layer: Top with pickled red onions or a scoop of guacamole.
Print Recipe Pin Recipe
A wrapped falafel sandwich is placed on a black plate. It features lettuce, tomato slices, cucumber, and falafel inside a flatbread, partially bundled in brown paper and tied with red and white string. In the background, a black jug and striped cloth can be seen on a gray surface.

Chickpea, Cilantro, and Pumpkin Seed Falafel Pita with Creamy Tahini Sauce

Alejandra Graf
This dish is more than just a quick meal—it’s a celebration of textures and flavors. Crispy falafel meets creamy tahini, and the fresh crunch of romaine makes every bite irresistible. Plus, it’s easy to customize and perfect for sharing with family or friends.
So, grab your ingredients and let’s get cooking—because homemade always tastes better.
Enjoy your Chickpea, Cilantro, and Pumpkin Seed Falafel Pita with Creamy Tahini Sauce!
No ratings yet
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Mediterranean
Servings 4 pita
Calories 308 kcal

Equipment

Ingredients
  

For the falafel:

  • 1 can of chickpeas or 1 ½ cups of cooked chickpeas
  • ½ cup of pumpkin seeds
  • 2 garlic cloves
  • 1 cup of fresh cilantro
  • 4 scallions white part only
  • ½ teaspoon of salt
  • ¼ teaspoon of ground cumin
  • ⅛ teaspoon of cayenne pepper optional
  • 1 tablespoon of olive oil
  • 2 tablespoons of neutral-flavored oil for cooking

For the tahini sauce:

  • 3 tablespoons tahini
  • 1 garlic clove, presssed or grated
  • 3 tablespoons emon juice
  • 3 tablespoons warm water
  • ½ teaspoon salt

For assembly:

  • 4 pita breads
  • 8 leaves romaine lettuce

Instructions
 

Step 1: Make the Falafel Mixture

  • In a food processor, combine the chickpeas, pumpkin seeds, garlic, cilantro, scallions, salt, cumin, and cayenne (if using). Pulse until the mixture is well combined but still slightly chunky—don’t over-blend!
  • Stir in the olive oil to help bind the mixture.

Step 2: Shape and Cook the Falafel

  • Scoop out portions (about 2 tablespoons each) and form small patties.
  • Heat neutral oil in a skillet over medium heat. Cook the falafel patties for 3-4 minutes per side until golden brown and crispy.
  • 💡 Variation: Air fry the patties at 375°F (190°C) for 12-15 minutes, flipping halfway through, for a healthier option.

Step 3: Prepare the Creamy Tahini Sauce

  • In a small bowl, whisk together tahini, pressed garlic, lemon juice, warm water, and salt until smooth and creamy. Adjust with more water if needed for a thinner sauce.

Step 4: Assemble the Pitas

  • Warm the pita bread on a dry skillet or in the oven.
  • Layer with romaine leaves, 2-3 falafel patties, and a generous drizzle of tahini sauce. Fold or cut the pita and enjoy!

Nutrition

Serving: 1servingCalories: 308kcalCarbohydrates: 37gProtein: 10gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 6gTrans Fat: 0.01gSodium: 891mgPotassium: 261mgFiber: 3gSugar: 1gVitamin A: 401IUVitamin C: 9mgCalcium: 86mgIron: 2mg
Keyword chickpeas, cilantro, tahini dressing

information

Nutritional information of this recipe is only an estimate, the accuracy for any recipe on this site is not guaranteed.

Did you make this recipe?Tag @piloncilloyvainilla on Instagram and hashtag it #alecooks so we can all see your creations.

Alejandra Graf
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