Spelt Baked Falafel Pitta Pockets Recipe

Name: Spelt Baked Falafel Pitta Pockets
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4
Ingredients: 250 g dried chickpeas, soaked overnight in cold water; 3 tbsp whole spelt flour; 25 g fresh flat-leaf parsley; 25 g fresh coriander; 3 garlic cloves; 1 small white onion; 1.5 tsp ground cumin; 0.5 tsp ground coriander; 0.5 tsp baking powder; 1 tsp fine sea salt; 0.25 tsp black pepper; 2 tbsp olive oil; 4 pitta breads; 4 tbsp tahini; 1 tbsp lemon juice; 2 tbsp cold water; 2 ripe tomatoes; 0.5 cucumber; 4 handfuls iceberg lettuce; 4 tbsp pickled red onions

Crisp baked falafel with spelt, ready in 40 minutes

Four spelt baked falafel pitta pockets on a wooden board with tahini drizzle, tomato, and fresh herbs

These falafel are baked on a hot sheet pan rather than fried, so the texture stays crisp on the outside without a greasy finish.

Whole spelt flour acts as the binder. It absorbs moisture well and adds a faintly nutty flavour that chickpea flour alone doesn’t give you.

The mix comes together in one bowl and rests for 15 minutes before shaping. That short rest firms the mixture and makes rolling easier.

You can prep the falafel balls the night before and refrigerate them raw. Bake straight from the fridge the next day.

Why You’ll Love This Recipe

Baked, not fried, so far less oil is needed
Whole spelt flour adds fibre and a nutty bite
Mixture preps ahead and refrigerates overnight raw
Filling, high-protein lunch from simple pantry staples

Freshly baked golden spelt falafel on a parchment-lined sheet pan with olive oil glisten and a pastry brush

Ingredient Notes

Dried chickpeas (soaked overnight): Use dried chickpeas soaked for 12 hours, not canned. Canned chickpeas are too wet and produce a paste that falls apart during baking.
Whole spelt flour: Whole spelt flour binds the mixture and adds a mild, nutty depth. You can use white spelt flour for a lighter texture, though the falafel will be slightly less firm.
Fresh parsley and coriander: Equal parts both herbs give the best colour and flavour balance. If you dislike coriander, use all parsley or swap in fresh mint.
Ground cumin: Cumin is the dominant spice here. Add a pinch of ground coriander or smoked paprika alongside if you want a slightly deeper spice note.
Garlic cloves: Three cloves give a clear garlic flavour without overpowering the herbs. Roasted garlic works well for a softer, sweeter result.
Tahini (for serving): Thin tahini with a little lemon juice and cold water until it drizzles easily. Hulled sesame tahini is smoother than unhulled, which can taste slightly bitter.
Pitta bread: Warm the pittas directly over a gas flame for 20 seconds per side or in a dry pan. This keeps them pliable and stops them splitting when filled.

Hand holding an open spelt falafel pitta pocket with tahini sauce dripping over crisp lettuce and tomato

Print Recipe

Healthy

Spelt Baked Falafel Pitta Pockets

Difficulty: Easy Prep Time 15 mins Cook Time 25 mins Total Time 40 mins

Cooking Temp: 200 C Servings: 4 Estimated Cost: £ 2.10 Calories: 480

Best Season: all_year_round

Dietary:

C Contains gluten (spelt) D Dairy-Free E Egg-free H High Fiber H High Protein N Nut-free V Vegan

Description

Whole spelt flour binds these baked falafel without deep-frying, giving a firm outer crust and a soft, herb-flecked interior that holds well inside pitta.

Instructions

Make the Falafel Mixture

Heat the oven to 200 C / 390 F. Line a rimmed baking sheet with baking paper and place it in the oven while it heats.
Drain the soaked chickpeas and pat them dry with a clean kitchen towel. Removing excess moisture is the key to a firm falafel.
Add the chickpeas, parsley, coriander, garlic, onion, cumin, ground coriander, baking powder, salt, and pepper to a food processor. Pulse 12 to 15 times until the mixture looks like coarse, damp breadcrumbs. Stop before it turns smooth.
Add the spelt flour and pulse 3 to 4 more times to combine. The mixture should hold together when pressed between your fingers but not feel sticky.
Transfer the mixture to a bowl, cover, and refrigerate for 15 minutes. This short rest firms the texture and makes shaping easier.

Shape and Bake

Scoop out heaped tablespoon portions and roll into balls, about 3 cm across. You should get 16 falafel in total.
Remove the hot baking sheet from the oven and brush it lightly with olive oil. Place the falafel on the tray, spacing them apart so they don't steam each other.
Brush the top of each falafel with olive oil using a pastry brush.
Bake for 12 minutes, then flip each falafel carefully with a spatula. Bake for a further 10 to 13 minutes until deep golden and the exterior feels firm and crisp to the touch.
Transfer to a wire rack and rest for 2 minutes before serving.

Prepare the Tahini Sauce and Assemble

Whisk the tahini, lemon juice, and cold water together in a small bowl until smooth and pourable. Season with a pinch of salt.
Warm the pitta breads in a dry skillet over medium heat for about 20 seconds per side until soft and pliable, then cut or tear open one edge to form a pocket.
Fill each pitta with shredded lettuce, sliced tomato, cucumber, and 4 falafel. Drizzle tahini sauce over the filling and top with pickled red onions if using. Serve straight away.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 480kcal

% Daily Value *
Total Fat 18g28%
Saturated Fat 2.5g13%
Sodium 720mg30%
Potassium 540mg16%
Total Carbohydrate 62g21%
Dietary Fiber 11g44%
Sugars 5g
Protein 18g36%

Vitamin A 620 IU
Vitamin C 14 mg
Calcium 120 mg
Iron 5 mg
Vitamin E 2.5 mg
Vitamin K 90 mcg
Thiamin 0.35 mg
Riboflavin 0.15 mg
Niacin 3 mg
Vitamin B6 0.4 mg
Folate 140 mcg
Phosphorus 260 mg
Magnesium 72 mg
Zinc 2.4 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Additional Notes

Soak dried chickpeas for a full 12 hours - under-soaked beans leave the falafel grainy.
Do not over-process the chickpea mixture - stop when it resembles coarse, damp breadcrumbs.
Chill shaped falafel for at least 15 minutes before baking to prevent cracking.
Flip each falafel at the 12-minute mark for an even, golden crust on both sides.
Rest baked falafel for 2 minutes off the tray before loading into pitta so they firm up.

Keywords: spelt baked falafel, falafel pitta pockets, baked falafel recipe, spelt flour falafel, vegan pitta pockets, healthy baked falafel

Equipment

food processor
rimmed baking sheet
mixing bowl
pastry brush
wire cooling rack
sharp chef's knife

Tips

Process the chickpeas until the mixture looks like coarse breadcrumbs, not a smooth paste, to keep the falafel from going dense.
Chill the shaped falafel balls on the tray for at least 15 minutes before baking so they hold their shape under oven heat.
Brush each falafel with olive oil just before baking to help the exterior brown evenly and develop a crisp crust.
Flip the falafel at the halfway point, around 12 minutes, so both sides colour rather than one side going soft on the pan.
Keep the filling components separate until serving so the pitta stays crisp and doesn't go soggy from the tahini or tomato.

Variations

Add 1 tsp harissa paste to the falafel mix for a warm, mild heat that pairs well with cool yogurt dressing.
Swap chickpeas for cooked white beans to get a slightly creamier interior with the same spelt flour crust.
Use wholemeal spelt pitta instead of white for extra fibre and a nuttier flavour that matches the falafel.

Storage and Reheating

Cooked falafel keep in an airtight container in the fridge for up to 4 days. Store them separately from the pitta and toppings so nothing goes soggy.

To reheat, place falafel on a baking sheet in a 180 C / 350 F oven for 8 to 10 minutes until warmed through and the crust firms back up. A dry skillet over medium heat for 3 to 4 minutes also works well.

Raw, shaped falafel freeze well on a flat tray first, then transferred to a freezer bag for up to 2 months. Bake from frozen at 200 C / 390 F for 28 to 30 minutes, flipping once.

Serving Suggestions

Lay out the pitta pockets with sliced tomato, thinly sliced cucumber, pickled red onions, and a handful of shredded iceberg lettuce. A generous drizzle of thinned tahini ties the whole thing together.

For a more substantial meal, serve alongside a simple tomato and herb salad dressed with lemon juice and olive oil. A small bowl of hummus on the side gives extra dipping options without much extra effort.

These also work well as part of a sharing spread. Arrange the falafel on a board with warm pitta quarters, tahini, tabbouleh, and pickled vegetables, and let people build their own portions.

File under baked falafel recipe falafel pitta pockets healthy baked falafel spelt baked falafel spelt flour falafel vegan pitta pockets

Frequently Asked Questions

Expand All:

Why are my spelt falafel falling apart when I bake them?

The most common cause is chickpeas that are too wet, either from canned beans or over-processing. Pulse to a coarse crumb, not a paste, and chill the shaped balls for at least 15 minutes before they go in the oven.

Can I use canned chickpeas instead of dried soaked chickpeas for baked falafel?

Canned chickpeas hold too much moisture and the falafel tend to go dense and fall apart during baking. Dried chickpeas soaked overnight give the right dry, coarse texture the spelt flour can bind properly.

Can I freeze the spelt falafel before or after baking?

Both work, but freezing raw gives better results. Shape them, freeze flat on a tray, then bake from frozen at 200 C for 28 to 30 minutes. Already-baked falafel reheat fine but lose a bit of crispness.

What dips or sauces go best with spelt baked falafel pitta pockets?

Tahini thinned with lemon juice and water is the most natural match. Thick yogurt with garlic and cucumber works well too, and a spoonful of harissa on the side adds heat without overpowering the herbs.

Are spelt baked falafel pitta pockets suitable for a vegan diet?

Yes, the falafel themselves are fully plant-based. Just make sure to use a vegan-friendly pitta and skip any yogurt-based sauces, swapping in tahini or hummus instead.

What is the difference between spelt flour falafel and regular flour falafel?

Traditional falafel recipes often skip flour entirely or use a small amount of plain wheat flour as a binder. Spelt flour adds more fibre and a slightly nutty flavour, and its protein structure helps the baked falafel hold a firmer crust without frying.

Spelt Baked Falafel Pitta Pockets

Why You’ll Love This Recipe

Ingredient Notes

Spelt Baked Falafel Pitta Pockets

Description

Ingredients

Falafel

To Serve