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  • 執筆者の写真Michie

#56 / YouTube recipe “Vegan pita sandwich with falafels (no knead)” / ”ファラフェルのピタパンサンドイッチ(こねなしパン)”
















* ドライイースト 3g

* ぬるま湯 150g

* メープルシロップ 小1

* 中力粉or強力粉 250g

* 塩 小1

* オリーブオイル 大1


* 練りゴマ 大1.5

* しょうゆ 大1

* レモン絞り汁 大1/2

* オリーブオイル 大1/2


* 乾燥ひよこ豆 1カップ(一晩浸水する)

* ニンニク 1片

* タマネギ 1/4個

* パセリorパクチーみじん切り 1/2カップ

* レモン絞り汁 小1

* 塩 小1/2

* 重曹 小1/2

* クミンパウダー 小1/2

* お好みの野菜(今回は、レタス、ラディッシュ、アボカド、からし菜、わさび菜、など)


1. (ピタパン、前日)ボールにドライイースト、ぬるま湯、メープルシロップを入れてよく混ぜる。粉、塩、オリーブオイルを加えて混ぜ、まだらでない程度になったらジップロックなど、空気を抜いて封ができるものにいれ、しっかり空気を抜く。冷蔵庫で8-12時間寝かせ発酵させる。(袋がパンパンにはち切れんばかりになる程度まで発酵させる。)

2. 翌日袋の口をあけてパンのガスをぬき、粉を少量しいて取り出し、丸める。6等分して丸め、濡れ布巾を被せて15-30分休ませる。

3. オーブンに天板を入れ、250度に予熱する。

4. 生地を麺棒で直径15cm程度に伸ばし、天板をオーブンから取り出してのせ、230度で6-7分焼く。

5. 焼きあがったら袋やタッパーに入れ、乾燥しないようにする。

6. (ゴマソース)材料を混ぜる。

7. (ファラフェル)材料をフードプロセッサーに入れ、ぎゅっと手で握るとしっかりひっつく程度までしっかり攪拌する。

8. 冷蔵庫で30分寝かせ、大1.5程度の量で丸める。

9. 180度の油できつね色になるまで揚げる。

10. (ピタサンド)ピタパンを半分にカットし、お好みの野菜とファラフェルを入れ、ソースをかける。


Yes, the homemade bread is really delicious, but it's a little troublesome to knead the dough by hand.

If it's super easy without kneading, you would be really happy, aren't you?

This time my bread dough is not kneaded. It's so easy that I want to make bread this way every time.

After mixing the ingredients, put them in a freezer bag and ferment them in the fridge overnight.

By deflating the bag and closing it tightly, you can knead with the pressure during fermentation.

This time it's pita bread, but at my class, we also make focaccia and piroshki with the same method of making this dough. In other words, the variations are endless. I might show you in another videos.

For falafel, make sure to blend it well in the food processor. If it's not well blended, it won't stick when form it.


“Vegan pita sandwich with falafels”


(Pita bread dough)

* 3g dry yeast

* 150g lukewarm water

* 1 tsp maple syrup

* 250g all purpose flour or strong flour

* 1 tbsp olive oil

* 1 tsp salt

(Tahini sauce)

* 1.5 tbsp tahini

* 1 tbsp soy sauce

* 1/2 tbsp lemon juice

* 1/2 tbsp olive oil


* 200cc dry chicpea (soaked overnight)

* 1 clove garlic

* 1/4 onion

* 100cc parsley or coriander

* 1 tsp lemon juice

* 1/2 tsp salt

* 1/2 tsp baking soda

* 1/2 tsp cumin powder



1. (Pita bread, the day before) In a large bowl add dry yeast, lukewarm water and maple syrup and mix well. Add flour, salt and olive oil and mix well until well combined. You don’t need to knead, just combine. Put the dough into a freezer bag, bleed the air and close the bag tightly. Put it into a fridge and let rise overnight (8-12 hours). (Ferment until the bag is inflated and almost torn.)

2. (Next day) Preheat an oven to 250C with a baking tray.

3. Take the dough out from the bag using flour to not to stick and divide the dough into 6 pieces. Put a wet towel on the dough and let them rest for 15-30 minutes.

4. Roll each piece out into 15cm circle. Put them on the baking tray pre-heated and bake at 230C for 6-7 minutes.

5. Remove from the oven and wrap them in a clean dish towel and put them in a plastic bag to keep them soft and pliable.

6. (Tahini sauce) Mix all the ingredients in a small bowl.

7. (Falafel) Drain and rinse the chickpeas and add all the ingredients into a food processor. Make sure that the dough must be stick

8. Cover and refrigerate the mixture for 30 minutes.

9. Form about 1.5 tbsp of the falafel into balls.

10. Deep fry the falafel with oil heated at 180C. Cook the falafel for 1-2 minutes or until golden. Make sure they don't over cook.

11. (Pita sandwich) Cut the pita bread into half and put any vegetables you prefer and falafels. Drizzle the tahini sauce.


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