5.0 from 21 votes
Falafel Pita Sandwich
Canned chickpeas are transformed into these crispy, delicious fritters that are packed with protein, fiber and flavor! Air fryer instructions included!
Prep Time
25 mins
Cook Time
25 mins
Total Time
50 mins
Servings: 6 (Makes about 18 falafel)
Calories: 342 kcal
Course:
Main Course
Cuisine:
Middle Eastern
Ingredients
Falafel:
- 2 cloves garlic
- 2 scallions
- ¼ cup fresh parsley
- ¼ cup fresh cilantro
- 2 cans (15.5 oz each) low sodium chickpeas, drained and rinsed
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon baking powder
- 3 tablespoons all purpose flour
- ¾ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 tablespoon lemon juice
- 3 tablespoons olive oil
Tahini Yogurt Sauce:
- ¼ cup plain Greek yogurt (can use dairy-free yogurt if vegan)
- 2 tablespoons Tahini
- 1 tablespoon lemon juice
- ½ clove garlic, grated
- 2-3 tablespoons warm water
- Pinch kosher salt
- 3 pieces pita bread, cut in half
Serve with:
- shredded lettuce, diced tomatoes, sliced red onion, sliced cucumber
Instructions
- Preheat oven to 375°F.
- Place the garlic, scallions, parsley and cilantro in the bowl of a food processor and puree until finely chopped. Add the chickpeas, cumin, coriander, baking powder, flour, salt, pepper, and lemon juice. Pulse until the ingredients are incorporated and the chickpeas are ground but not totally smooth.
- Grease a large rimmed baking sheet with 1 ½ tablespoons oil. Using a small cookie scoop or spoon, scoop up balls of the chickpea mixture, about 1 ½ tablespoons each (you should have about 18 balls). Place them on the baking sheet and roll them around to coat them with oil. Then, flatten each ball slightly to form thick patties. Brush the tops with the remaining 1 ½ tablespoons oil.
- Place baking sheet on the upper rack in the oven and bake for 15 minutes. Then flip the falafel over and cook another 10-15 minutes until done. If desired, turn on the broiler at the end and broil falafel 1-2 minutes until tops are golden brown.
- Meanwhile, make the tahini yogurt sauce by whisking the yogurt, tahini, lemon juice, garlic, and salt together in a bowl. Add 2-3 tablespoons of warm water until sauce is a pourable consistency.
- To assemble the pita sandwiches, place three falafel in each pita half and add desired vegetables like lettuce, tomatoes, onions and cucumbers. Drizzle tahini yogurt sauce on top. Serve extra sauce on the side.
Cup of Yum
Notes
- Nutrition information is for ½ pita with 3 falafel and about 2 tablespoons of tahini yogurt sauce.
- I love this falafel pita recipe with the Tahini Yogurt Sauce but if you prefer, you can serve it with Tzatziki sauce, hummus or any other desired sauce.
- Tzatziki sauce,
- Although traditional falafel are shaped into balls, I like to form mine into patties. Patties are easier to cook and flip in the oven and air fryer.
- If your falafel mixture is too crumbly and isn't holding together, you can refrigerate it for 30 minutes to firm up. Another option is to add a couple of tablespoons of breadcrumbs.
- Store any leftover falafel in an airtight container in the fridge for 4 days. You can also freeze them for longer storage.
- If you prefer, you can shallow fry the falafel in a frying pan on the stove. Heat some olive oil in a skillet over medium high heat and cook falafel patties for a few minutes on each side until crispy.
Nutrition Information
Serving
1 pita half
Calories
342kcal
(17%)
Carbohydrates
46g
(15%)
Protein
13g
(26%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
7g
Cholesterol
1mg
(0%)
Sodium
457mg
(19%)
Potassium
399mg
(11%)
Fiber
8g
(32%)
Sugar
5g
(10%)
Vitamin A
334IU
(7%)
Vitamin C
8mg
(9%)
Calcium
114mg
(11%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6(Makes about 18 falafel)
Amount Per Serving
Calories 342
% Daily Value*
| Serving | 1 pita half | |
| Calories | 342kcal | 17% |
| Carbohydrates | 46g | 15% |
| Protein | 13g | 26% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 1mg | 0% |
| Sodium | 457mg | 19% |
| Potassium | 399mg | 8% |
| Fiber | 8g | 32% |
| Sugar | 5g | 10% |
| Vitamin A | 334IU | 7% |
| Vitamin C | 8mg | 9% |
| Calcium | 114mg | 11% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.