Include in Print View:

Spelt Baked Falafel Pitta Pockets

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
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Cooking Method:
Cuisine:
Courses:
Difficulty: Easy
Cooking Temp: 200  C
Servings: 4
Estimated Cost: 2.10
Calories: 480
Best Season: all_year_round
Dietary: Contains gluten (spelt), Dairy-Free, Egg-free, High Fiber, High Protein, Nut-free, 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.

Ingredients
    Falafel
  • 250 g dried chickpeas, soaked overnight in cold water (drained and patted dry - do not use canned)
  • 3 tbsp whole spelt flour
  • 25 g fresh flat-leaf parsley (roughly chopped)
  • 25 g fresh coriander (roughly chopped)
  • 3 garlic cloves (peeled)
  • 1 small white onion (roughly chopped)
  • 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 (for brushing)
    • To Serve
  • 4 pitta breads (white or wholemeal spelt pitta)
  • 4 tbsp tahini
  • 1 tbsp lemon juice (for thinning the tahini)
  • 2 tbsp cold water (for thinning the tahini)
  • 2 ripe tomatoes (sliced)
  • 0.5 cucumber (thinly sliced)
  • 4 handfuls iceberg lettuce (shredded)
  • 4 tbsp pickled red onions (optional but recommended)
Instructions
    Make the Falafel Mixture
  1. 1
    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.
  2. 2
    Drain the soaked chickpeas and pat them dry with a clean kitchen towel. Removing excess moisture is the key to a firm falafel.
  3. 3
    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.
  4. 4
    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.
  5. 5
    Transfer the mixture to a bowl, cover, and refrigerate for 15 minutes. This short rest firms the texture and makes shaping easier.
    6. Shape and Bake
  6. 6
    Scoop out heaped tablespoon portions and roll into balls, about 3 cm across. You should get 16 falafel in total.
  7. 7
    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.
  8. 8
    Brush the top of each falafel with olive oil using a pastry brush.
  9. 9
    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.
  10. 10
    Transfer to a wire rack and rest for 2 minutes before serving.
    11. Prepare the Tahini Sauce and Assemble
  11. 11
    Whisk the tahini, lemon juice, and cold water together in a small bowl until smooth and pourable. Season with a pinch of salt.
  12. 12
    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.
  13. 13
    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.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-baked-falafel-pitta-pockets/
Valentina - Spelt Recipes
Valentina
A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!