Falafel Pita Sandwich

This falafel pita sandwich is easy to prepare and quick to make. It will become a weekly staple, packed with tasty fresh veggies, easy-to-make falafel, and a dairy-free yogurt sauce. Whether you fry it in a skillet, bake it in the oven, or opt for air frying, this falafel pita sandwich is guaranteed to be a crowd-pleaser.

5 from 1 vote

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Prep Time 10

Cook Time 10

Total Time 20

Course sandwiches

Cuisine Mediterranean, Middle Eastern, Vegan

Servings sandwiches

Calories 425 kcal

Ingredients

For the Falafel

1 15 ounce can chickpeas drained and rinsed
½ cup chickpea flour or all-purpose flour
¼ cup fresh parsley about 13 grams
3 cloves garlic minced
2 tablespoons lime juice ~one lime
1 teaspoon cumin
1 teaspoon oregano
½ teaspoon red pepper flakes
½ teaspoon ground paprika
½ teaspoon salt
¼ teaspoon black pepper
2 tablespoons vegetable or canola oil for shallow frying (See the post for the baking option)

For the Sauce

1 cup vegan yogurt unsweetened
2 tablespoons lemon juice or one lemon, adjust to taste
1 clove garlic minced or grated
2 tablespoons fresh mint chopped
½ teaspoon lemon zest optional
½ teaspoon sea salt

For the Sandwich

4 pita breads or flatbreads
1 cup arugula
1 tomato diced or sliced
½ English cucumber sliced
¼ cup red onion sliced
1 avocado sliced
pickled jalapeños optional

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Instructions

Prepare Falafel: In a food processor, combine the chickpeas, chickpea flour, parsley, garlic, lime juice, cumin, oregano, red pepper flakes, paprika, salt, and black pepper. Pulse until the mixture is well combined. It will be crumbly but should stick together when pressed together.
Shape: Form the mixture into small patties or balls, about the size of a walnut. I weigh the mixture to about 25 grams.
Fry: This is a shallow fry. Heat the oil in a large skillet over medium-high heat. Once hot, add the falafel patties. Fry until golden brown and crispy on both sides, about 3-4 minutes per side. Remove and drain on paper towels.
Make the Sauce: In a small bowl, whisk together the vegan yogurt, lemon juice, minced garlic, mint, salt, and the optional lemon zest until smooth.
Prepare the Bread: Warm the pita breads or flatbreads. Microwave for about 30 seconds to make the pred more malleable. Alternatively, heat each side in a skillet with a little oil.
Assemble: You have two options for the pita bread: either split it in half and open each side or use it whole without opening it like a flatbread. When using the pita without opening, spread a generous amount of the yogurt lemon sauce over each pita. Place a few falafel patties on top, then add arugula, diced tomatoes, sliced cucumber, red onion, and avocado. Finish with an extra dollop of the sauce on top and fold to enjoy.
Serve: Serve immediately, with extra sauce on the side for dipping.

Notes

This recipe makes 14 falafels, each weighing 24-25 grams or about the size of a walnut. You can use either 4 whole pitas or 2 pitas cut in half and opened into pockets, with 3-4 falafels for each pita (or half pita), to make four servings.

If the mixture is not holding together well, you may have added too much flour. To remediate the problem, add a little more lime juice.

Substitute the pita bread with flatbread. Make sure to heat them for optimal flavor and pliability. I like to put them in a skillet with a little oil until golden and warm on both sides.

If you cooked chickpeas from dried, use 1 ½ cups of chickpeas for this recipe.

For cooking in an air fryer, preheat to 375°F (190°C) and cook the falafel for 10-12 minutes, flipping halfway; for baking in the oven, preheat to 375°F (190°C) and bake for 20-25 minutes, flipping halfway through.

The patties can be made and stored in the fridge for up to 24 hours before frying.

Nutritional information is only an estimate and does not include the sauce.

Nutrition

Keywords easy, quick

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