PCOS Friendly Falafel Pita Sandwich

Total time8 hr 50 min

Prep time30 min

Cook time20 min

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Ingredients

4 servings

For the falafel

1 cup dried chickpeas
La Preferida Chickpeas - 29 Oz 24 Mantra Organic Chickpea Kabuli Chana Signature SELECT Beans Garbanzo - 16 Oz Eden Organic Garbanzo Beans, 16 oz DeLallo Chickpeas - 14 Oz
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½ medium yellow onion, roughly chopped
3 cloves garlic, roughly chopped
½ cup fresh flat-leaf parsley leaves, loosely packed
¼ cup fresh cilantro leaves, loosely packed
1 ½ tsp ground cumin
1 tsp ground coriander
½ tsp baking powder
1 tsp kosher salt
¼ tsp black pepper
¼ tsp cayenne pepper (optional)
3 tbsp all-purpose flour
⅓ cup neutral oil (such as canola oil or vegetable oil), for frying

For the tahini sauce

¼ cup tahini
3 tbsp fresh lemon juice
1 clove garlic, finely grated
3–4 tbsp cold water
¼ tsp kosher salt

For serving

4 pita breads
1 cup cherry tomatoes, halved
1 cup english cucumber, thinly sliced
1 cup romaine lettuce, shredded
¼ cup pickled red onion or pickled turnips (optional)

Instructions

1
Place the dried chickpeas in a large bowl and cover with at least 3 inches of cold water. Soak at room temperature for 8 hours or overnight, until the chickpeas have roughly doubled in size and are tender enough to pierce with a fingernail but still raw at the center. Drain and pat dry thoroughly — excess moisture will make the falafel fall apart.
2
Add the drained chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, black pepper, and cayenne (if using) to a food processor. Pulse in short bursts, 15–20 times, scraping down the sides as needed, until the mixture resembles coarse, slightly damp sand — it should hold together when pressed between your fingers but not be a smooth paste. Do not over-process.

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