Stovetop Falafel Stuffed Pita Sandwiches

If you love a flavorful, filling sandwich that doesn’t skimp on freshness, these Stovetop Falafel Stuffed Pita Sandwiches are for you. They’re packed with spiced chickpeas, creamy hummus, and topped with sweet-and-savory tahini sauce. This is one of those easy, plant-based meals that checks all the boxes: it’s hearty, fast to make, and completely vegan.

Whether you’re prepping lunch for the week, making a casual weeknight dinner, or hosting a summer lunch with friends, this pita sandwich delivers major flavor with minimal fuss.

Spotlight on These Stovetop Falafel Stuffed Pita Sandwiches

Easy to make: These aren’t your average falafel wraps. Instead of deep-frying or baking traditional falafel balls, we’re cooking a stovetop version that’s quick and crispy. It’s a simple spiced chickpea mixture smashed and pan-seared until golden, giving you falafel flavor in half the time.

Delicious: Each warm pita pocket is loaded with crisp and spiced stovetop chickpea filling and creamy hummus and topped with a homemade tahini sauce.

Meal prep: I like to make four of these, which will cover me for several days of lunches. They are great leftovers.

Vegan: The flavors and textures come together to create a satisfying sandwich made from wholesome ingredients.

The Ingredients

For the pita sandwiches:

Pita bread: Grab a package of high-quality pita bread. Trust me, it makes a difference.

Olive oil: I like to use extra virgin olive oil for this Mediterranean-inspired dish.

Jalapeno: You’ll be removing the seeds, so don’t worry about the heat. Instead, the jalapeno brings flavor.

Garlic: Don’t be alarmed by the amount of garlic in this recipe. Flavor is the best part about falafel.

Spices: You’ll need cumin, coriander, smoked paprika, and salt to really bring out a bold flavor.

Chickpeas: Use two cans of chickpeas for an easy falafel base.

Salsa: I recommend using fresh restaurant-style salsa for this recipe.

Fresh herbs: Grab fresh cilantro and parsley which is a must-have ingredient of falafel.

Jarred bell peppers: You’ll use a simple jar of roasted red bell peppers for this recipe.

Hummus: Grab one container of store-bought hummus. If you’re feeling it, go ahead and make your own.

For the tahini dipping sauce:

Tahini: Grab a jar of high-quality runny tahini as the base of this sauce.

Soy sauce: You won’t need salt for this sauce, instead we will use flavorful soy sauce.

Maple syrup: You’ll need a little bit of this sweetener to tie together all of the flavors.

Sriracha: Hot sauce is the perfect addition to this savory and sweet dipping sauce that you’ll love.

Garlic: Fresh garlic always does the trick, doesn’t it?

Lemon juice: The citrusy and tangy vibe that fresh lemon juice brings to this sauce is perfect.

Vegan yogurt: Grab a small container of your favorite dairy-free yogurt to add creaminess to this sauce.

Chopped pickled onion: You will have extra pickled onions so feel free to stuff more into your pita sandwiches!

Frequently Asked Questions

Is this gluten-free?
No, pita bread is typically not gluten. However, you can use gluten-free pita or lettuce wraps to make this dish completely gluten-free.

Can I make this ahead of time?
Absolutely. You can prep the chickpea mixture, chop herbs, and even make the tahini sauce ahead of time. Store everything separately and assemble when ready.

What can I use instead of hummus?
Try mashed avocado or a vegan yogurt spread. But hummus adds creaminess and flavor that complements the falafel beautifully.

The Instructions

Step one: Make pickled onions. *I like to make these the day before and store them in the fridge. The pickled onions will be added to the optional tahini sauce.

Step two: Add 2 tablespoons of extra virgin olive oil to a pan over low-medium heat. Add the minced jalapeno and garlic, and sauté for about 2 minutes, stirring frequently.

Step three: Add the rinsed chickpeas, cumin, smoked paprika, coriander, and salt and cook another 3-4 minutes until the chickpeas are soft.

Step four: Drizzle the chickpeas with the last tablespoon of extra virgin olive oil, toss, and remove the pan from the heat. Carefully smash the chickpeas with a potato masher until all of the beans are completely smashed.

Step five: Return the pan to the heat, add the salsa and bell peppers, and cook for another 2 minutes or so.

Step six: Finally, add the fresh cilantro and parsley and more salt as needed, and cook for another 2 minutes. Remove the pan from the heat.

Step seven: Cut the 2 pieces of pita bread in half and open the pockets. Spread about 2 tablespoons of hummus inside each pita half.

And then add 1/4 of the falafel mix to each of the four pita breads.

Step eight: Grill each of the stuffed pitas on both sides as well as the opening of the falafel mixture over medium heat until they begin to brown.

Step nine: Make the tahini dipping sauce by adding everything to a bowl and mixing well. This includes tahini, soy sauce, maple syrup, Sriracha, garlic, lemon juice, vegan yogurt, and pickled onion.

Storage

The chickpea mixture can be stored in an airtight container in the fridge for up to 4 days. The tahini sauce also keeps well for up to 4 days. Assemble pitas fresh to keep them from getting soggy. Otherwise, you can store the stuffed pitas in an airtight container or wrapped in tinfoil for 2-4 days.

Tips + Modifications

Use naan if you don’t have pita bread.

For less heat, remove the Sriracha sauce.

Add cucumber slices or shredded lettuce for crunch.

Double the tahini sauce and use it throughout the week as a dressing or dip.

Craving more tang? Add more chopped pickled onions!

Other Delicious Mediterranean Vegan Dishes to Try

3-Bean Mediterranean Salad

Lemon Mediterranean Dip

Mediterranean Protein Power Bowl

Enjoy!

XOXO

Michelle