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Black Bean Falafel in Pita with Harissa Hummus
and Moroccan carrots

Active: 55 Total: 55

Enjoy a community favorite recipe for black bean falafel served with pita and a fresh salad in this mezze-inspired meal. 
Smarts: We stir harissa paste into hummus to give it added flavor. Harissa can vary a lot in spice level, so taste it and add more or less to fit your preference. If the harissa paste is too spicy, feel free to skip it altogether and just use plain hummus.



Black Bean Falafel:
  • Beans, black (14 oz / 397 g) - 2 cans , drained and rinsed
  • Soy sauce, low-sodium - 2 Tbsp
  • Cumin, ground - 1 tsp
  • Paprika - 1 tsp
  • Coriander, ground - 1 tsp
  • Salt - 1/2 tsp
  • Black pepper - 1/4 tsp
  • Eggs - 1
  • Panko breadcrumbs - 3/4 cup
  • Flour, all-purpose - 1 1/2 Tbsp
  • Oil, cooking - 1 Tbsp
Pita Wraps with Harissa Hummus:
  • Hummus - 6 oz
  • Harissa - 1 Tbsp
  • Cucumber - 8 oz , diced
  • Tomatoes, roma - 4 , diced
  • Lemons - 1 , wedges
  • Parsley, flat-leaf - 3 Tbsp , chopped
  • Pita - 4 rounds
  • Black bean falafel (ingredients listed separately) - ~20
Moroccan Carrots:
  • Ginger, fresh - 1 tsp , grated
  • Oil, cooking - 1 Tbsp
  • Honey - 1 Tbsp
  • Harissa - 1 Tbsp
  • Parchment paper - for roasting
  • Baby carrots - 12 oz
  • Foil - for roasting
  • Lemon juice - 1 tsp


  1. Ginger - (If prepping right before cooking, get oven heating first.) Grate ginger. (Can be done up to 5 days ahead)

  2. Make harissa hummus - Combine hummus and harissa (portion for pita wraps). (Can be done up to 5 days ahead)

  3. Make honey-harissa sauce - Whisk together ginger, oil (portion for carrots), honey, and harissa (portion for carrots). (Can be done up to 5 days ahead)

  4. Make black bean falafel - Drain and rinse beans. Pour beans into a mixing bowl and mash with a potato masher, pastry blender, or fork (it’s okay if some larger pieces of beans remain). Add soy sauce, cumin, paprika, ground coriander, salt, black pepper, eggs, panko, and flour. Stir everything together until evenly combined. Use your hands to make small patties 2" / 5 cm across or about 5 / serving. (Note: The mixture should be fairly sticky, but if it’s too sticky to work with, add some more flour a spoonful at a time.) (Can be done up to 3 days ahead)

  5. Cucumbers / Tomatoes / Lemons / Parsley - Prep as directed.

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  1. Heat oven to 500F / 260C. Line a sheet pan with parchment paper (this is optional but the sauce for the carrots has a tendency to stick and the parchment will make clean-up easy.)

  2. Spread carrots out on sheet pan. Cover tightly with foil. Roast, covered, for 15 minutes.

  3. Remove carrots from oven and reduce heat to 400F / 204C.

  4. Toss carrots with honey-harissa sauce and season with some salt and pepper. Return to oven. Continue roasting, stirring halfway through cooking, until golden brown in spots and tender, ~15 minutes more.

  5. While carrots cook, heat oil (portion for falafel) in a large skillet or nonstick pan over medium heat. Add falafel in a single layer (do this in batches if needed). Sear falafel on both sides until golden brown and cooked through, 6 to 8 minutes total.

  6. Next, combine cucumbers, tomatoes, and parsley. Squeeze a lemon wedge or two over the vegetables and season lightly with some salt.

  7. When carrots are done roasting, squeeze lemon juice over top.

  8. If you’d like the pita warm, place it on top of the carrots in the last few minutes of baking or toast in a toaster oven.

  9. Assemble wraps by spreading pita rounds with harissa hummus and then filling with falafel and cucumber-tomato salad. Or slice the pita bread in half to make pita pockets and tuck the fillings inside. Serve carrots and extra lemon wedges on the side. Enjoy!



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