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

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.

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

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!

pita

Calories: 308kcal

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

Course: Main Course

Cuisine: Mediterranean

Diet: Vegetarian

Keyword: chickpeas, cilantro, tahini dressing

Author: Alejandra Graf