Week 2: Spinach Falafel with Minted Yoghurt Sauce

Okay folks, here it is – spinach falafel wraps! This week’s share inspired me to make these absolutely tasty, fresh, and flavourful falafels (don’t you find it’s the easiest to make delicious food when you have such fresh and tasty veg to work with? How lucky are we?).

After the steak and cooked-veg feast of last week, I decided to make a vegetarian (and easily vegan) friendly meal that kept the vegetables raw and fresh. So I made falafels that are filled with spinach and fresh herbs, a simple minted yoghurt sauce, and a bonus herbed tahini spread (looking out for all you non-dairy folks out there). I piled these all into a warm pita with lettuce (bagged salad greens could also be used) and green onion stalks. Next time I’d also get some kind of pickled veg in there. Instead of pita, you can also just use the larger leaves of lettuce as the wrap. I have to say, I’m quite pleased with the result: it’s zesty, crisp, comforting, herbaceous, and just really darn good. It’s a very satisfying and filling meal that doesn’t end up feeling heavy.

I strongly encourage you to go soak those chickpeas ASAP (to make falafels the chickpeas need to be soaked for 8-12 hours, overnight or throughout the work day)! Once that’s done, the meal comes together in a flash, and before you know it you’ll be feasting on fried green falafel 🙂

Spinach Falafel

This recipe comes together so quickly, and is incredibly satisfying. I served it in warm pita with the minted yoghurt (see recipe below), CSA lettuce, CSA green onion stalks, and the herbed tahini spread (see recipe below). SO GOOD. If you don't have spinach, my guess is that it would still be delightful with mustard greens, and may be partially replaced with kale. The recipe is adapted from Thug Kitchen (p.s. if you go to this link – beware! Many expletives used!) – instead of parsley I used the fresh oregano, and instead of the garlic and onion I used the green onion bulbs. It is so tasty!! Get those chickpeas soaking and in 12 hours you will be absolutely tickled as you munch down on these delicious falafel bites.

Prep Time 8 hours 15 minutes
Cook Time 5 minutes
Total Time 8 hours 20 minutes


"Do Ahead" Ingredients

  • 1 cup dried chickpeas
  • 4 cups water
  • 1 tablespoon apple cider vinegar

All Other Ingredients

  • 2 cups chopped spinach
  • 2 Tbsp chopped fresh oregano I used 2 small stalks
  • 5 green onion bulbs minced
  • 2 tablespoons ground chia seeds
  • 1 ½ teaspoons ground cumin
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • Refined coconut or other high heat oil


  1. Soak the chickpeas in the water and apple cider vinegar on the counter for 8-12 hours. I did this step before leaving for work in the morning, and had the chickpeas soaking for about 10 hours.

  2. When you're ready to make the falafel, drain and rinse the chickpeas and throw them in a food processor. I used a blender and it was slow, but worked out just fine. Pulse them up until the chickpeas are in small pieces.

  3. Add in the spinach, oregano, green onion bulbs, chia, cumin, salt, and baking powder and pulse until everything is well incorporated and a dough-like texture. Shape the dough into little balls (I used a table spoon to scoop) and slightly flatten the balls.

  4. In a large skillet or fry pan warm enough oil to cover the bottom of the pan over a medium-high heat. Once the oil is heated cook the patties in batches – don't overcrowd the pan! Fry each side of the patties until they're golden brown, about 2 minutes. Serve warm with pita, minted yoghurt sauce, herbed tahini spread, fresh lettuce, and green onion stalks. Relish in the deliciousness.

Minted Yoghurt Sauce

Minted yoghurt adds a tangy fresh zing to this falafel wrap, and to many other dishes (think grain bowls, as a dip for fries or raw veg, etc.). I used regular yoghurt but I would recommend using greek or skyr yoghurt for a extra-thick sauce that is actually more like a spread.

Prep Time 5 minutes


  • 1/2 cup yoghurt (I used 3.8%, but in that past have used 10% to much delight)
  • 12 mint leaves, finely chopped
  • 1-2 green onion stalks, finely chopped
  • 1 tsp lemon juice
  • pinch salt


  1. Stir together all ingredients and serve.

Recipe Notes

You can make this ahead of time, and it will easily keep in the fridge for about 2-3 days.

Quick Herbed Tahini Spread

This is super quick, and a great addition to (or complete replacement of) the minted yoghurt sauce. It's very simple, but simple is good. The tahini pairs super well with the oregano, and the chickpeas and spinach in the falafel.

Prep Time 5 minutes


  • 4 Tbsp tahini
  • 4 Tbsp water
  • 1/2 tsp lemon juice
  • 3 stalks oregano, chopped (about 2 Tbsp)
  • salt, to taste


  1. Mix all ingredients together in a jar or bowl. Spread on the bottom of the pita or lettuce leaf before stuffing with veg and falafel.