Baked Quinoa Falafel Pita with Tzatziki
This recipe creates flavorful baked quinoa falafel, a healthier take on the classic. Chickpeas, quinoa, and vibrant spices are combined, shaped into patties, and baked until golden. Served in warm pita bread with a refreshing homemade tzatziki sauce, featuring Greek yogurt, cucumber, garlic, and dill, it offers a satisfying and wholesome Mediterranean meal. Ideal for a light lunch or dinner.
Equipment
- 1 Saucepan For cooking quinoa
- 1 Food Processor For blending falafel ingredients
- 2 Mixing Bowls One for falafel mix, one for tzatziki
- 1 Baking Sheet For baking falafel
- 1 Box Grater For grating cucumber
Ingredients
Main
- ½ Cup water
- ¼ Cup quinoa uncooked
- 1 14.5-ounce can chickpeas, drained, rinsed, and patted dry
- ¼ Cup chopped red onion
- 2 cloves garlic
- ½ Cup flat-leaf parsley chopped
- ½ Teaspoon fine sea salt
- ¼ Teaspoon ground black pepper
- ½ Tablespoon cumin
- ½ Tablespoon dried coriander
- 1¼ Teaspoon chili powder
- 1/8 Teaspoon cayenne pepper
- 1 egg yolk
- ¼ Cup olive oil divided
- ½ cucumber peeled and grated
- 2 cloves garlic minced
- Juice of 1/4 small lemon
- 2 Tablespoons olive oil
- 1 Cup 2% plain Greek yogurt
- 1 Teaspoon dried dill
- ¼ Teaspoon kosher salt
- ¼ Teaspoon ground black pepper
- 2 whole wheat pitas cut in half
Instructions
- Cook quinoa according to package directions (½ cup quinoa with ½ cup water); set aside to cool.
- Prepare tzatziki: Grate ½ cucumber and squeeze out excess moisture using a clean towel. In a bowl, combine 1 cup Greek yogurt, grated cucumber, 2 cloves minced garlic, juice of ¼ lemon, 2 Tablespoons olive oil, 1 teaspoon dried dill, ¼ teaspoon kosher salt, and ¼ teaspoon black pepper. Stir well and refrigerate to allow flavors to meld.
- Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
- For falafel, in a food processor, combine 1 (14.5-ounce) can drained and rinsed chickpeas, cooked quinoa, ¼ cup chopped red onion, 2 cloves garlic, ½ cup chopped flat-leaf parsley, ½ teaspoon sea salt, ¼ teaspoon black pepper, ½ Tablespoon cumin, ½ Tablespoon dried coriander, 1¼ teaspoon chili powder, and 1/8 teaspoon cayenne pepper. Pulse until well combined but still slightly chunky.
- Add 1 egg yolk and 2 tablespoons of the divided olive oil to the falafel mixture; pulse briefly to combine.
- Form the mixture into 12-16 patties or balls. Place them on the prepared baking sheet.
- Brush the falafel generously with the remaining ¼ cup olive oil. Bake for 20-25 minutes, flipping halfway through, until golden brown and firm.
- While falafel bakes, gently warm the 2 whole wheat pita halves.
- Serve the baked falafel immediately inside warm pita bread halves with a generous spoonful of the prepared tzatziki.
Notes
For the falafel, ensure chickpeas are very dry; patting them thoroughly prevents a mushy texture. Pulse ingredients in a food processor rather than over-processing to retain some structural integrity. Brushing the falafel generously with olive oil before baking is key for achieving a golden, crispy exterior without frying. For the tzatziki, always squeeze out excess water from grated cucumber to prevent a watery sauce; a clean kitchen towel works wonders. Allowing the tzatziki to chill for at least 30 minutes lets the flavors meld beautifully. Consider lightly toasting your spices (cumin, coriander) before adding them to the falafel mix for an enhanced aromatic profile. Serve warm pita bread for the best experience.