Falafel Pita Sandwich
Crispy, golden-brown falafel balls made from scratch, tucked into warm pita pockets with fresh veggies and a creamy tahini-yogurt sauce. A satisfying and flavorful vegetarian meal that brings the best of street food to your kitchen.
For 4 servings
5 steps. 15 minutes total.
- 1
Step 1
- a.Soak the Chickpeas
- b.Place the dried chickpeas in a large bowl and cover with at least 4 inches of cold water. They will triple in size.
- c.Let them soak for a minimum of 12 hours, or ideally overnight (up to 24 hours). Do not use canned chickpeas and do not boil them.
- d.After soaking, drain the chickpeas thoroughly and pat them completely dry with a kitchen towel. This is a critical step for crispy falafel.
- 2
Step 2
- a.Prepare the Falafel Mixture
- b.In a food processor, combine the soaked and dried chickpeas, chopped onion, 4 cloves of garlic, parsley, cilantro, cumin, coriander, 1 tsp salt, black pepper, and optional cayenne pepper.
- c.Pulse in short 1-2 second bursts, scraping down the sides of the bowl occasionally. Continue until the mixture is finely minced and resembles coarse sand. Do not over-process into a paste.
- d.Transfer the mixture to a bowl. Stir in the baking soda. Cover the bowl and refrigerate for at least 30 minutes (or up to 2 hours) to allow the mixture to firm up and the flavors to meld.
- 3
Step 3
- a.Make the Tahini-Yogurt Sauce
- b.While the falafel mixture is chilling, prepare the sauce. In a small bowl, whisk together the tahini, plain yogurt, lemon juice, 1 minced garlic clove, and 0.5 tsp salt.
- c.The mixture will thicken initially. Slowly add cold water, 1 tablespoon at a time, while whisking continuously until you achieve a smooth, pourable consistency similar to heavy cream.
- d.Taste and adjust seasoning if needed. Set aside.
- 4
Step 4
- a.Shape and Fry the Falafel
- b.Heat about 2-3 inches of vegetable oil in a deep pot or Dutch oven over medium-high heat until it reaches 350-360°F (175-180°C).
- c.While the oil heats, take about 2 tablespoons of the chilled mixture and form it into a small ball or a slightly flattened patty. You should get about 16-20 falafels.
- d.Carefully place 4-5 falafel balls into the hot oil using a slotted spoon. Do not overcrowd the pot, as this will lower the oil temperature.
- e.Fry for 4-5 minutes, turning them halfway through, until they are a deep golden brown and crispy on the outside.
- f.Remove the cooked falafel with the slotted spoon and let them drain on a wire rack or a plate lined with paper towels. Repeat with the remaining mixture, ensuring the oil returns to temperature between batches.
- 5
Step 5
- a.Assemble the Sandwiches
- b.Gently warm the pita bread in a toaster, oven, or microwave until soft and pliable.
- c.Cut the top third of each pita to create a pocket.
- d.Place 4-5 hot falafel balls inside each pita pocket. Add a generous amount of shredded lettuce, diced tomato, and cucumber.
- e.Drizzle generously with the prepared tahini-yogurt sauce and serve immediately for the best texture.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1The single most important tip is to use dried, soaked chickpeas. Canned chickpeas contain too much moisture and will cause your falafel to disintegrate during frying.
- 2Ensure the falafel mixture is not a smooth paste. A coarse, sandy texture is key to a light and fluffy interior.
- 3Chilling the mixture is non-negotiable. It helps the falafel hold their shape and prevents them from falling apart in the hot oil.
- 4Use a thermometer to monitor your oil temperature. If the oil is too cool, the falafel will be greasy; if it's too hot, they will burn on the outside before cooking through.
- 5If your mixture feels too wet after processing, you can stir in 1-2 tablespoons of chickpea flour (besan) or all-purpose flour to help bind it.
- 6For perfectly round falafel, use a small ice cream scoop to portion the mixture.
Adapt it for your goals.
Healthier Option
For a lower-fat version, bake the falafel. Form the patties, lightly brush them with oil, and bake at 400°F (200°C) for 25-30 minutes, flipping halfway through, until golden and crisp.
Spicier FalafelSpicier Falafel
Add 1 finely chopped green chili or 1/2 teaspoon of red pepper flakes to the food processor along with the other ingredients for a spicy kick.
Different ToppingsDifferent Toppings
Customize your sandwich with other classic toppings like pickled turnips, hummus, sliced red onion, or a sprinkle of feta cheese.
Herb VariationsHerb Variations
Incorporate other fresh herbs like mint or dill into the falafel mixture for a different flavor profile.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Chickpeas are a fantastic source of protein, which is crucial for muscle repair, immune function, and overall body maintenance, making this a satisfying meal for vegetarians and meat-eaters alike.
High in Dietary Fiber
With chickpeas and fresh vegetables, this sandwich is packed with dietary fiber. Fiber aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Rich in Healthy Fats
The tahini sauce is made from sesame seeds, which are a great source of healthy monounsaturated and polyunsaturated fats. These fats are beneficial for heart health and reducing inflammation.
Packed with Essential Minerals
This meal provides important minerals like iron for energy, magnesium for nerve function, and manganese, an antioxidant that supports bone health, all primarily from the chickpeas and tahini.
Frequently asked questions
This is the most common issue and usually happens for two reasons: 1) You used canned chickpeas instead of dried, soaked ones. Canned chickpeas are too soft and wet. 2) The mixture was too wet or not chilled long enough. Ensure you pat the soaked chickpeas completely dry and chill the mixture for at least 30 minutes.