Falafel Pita Sandwich

5 from 7 votes

Canned chickpeas are transformed into these crispy, delicious fritters that are packed with protein, fiber and flavor! Air fryer instructions included!

Prep Time25

Cook Time25

Total Time50

Course: Entree

Cuisine: Middle Eastern

Diet: Vegan, Vegetarian

Servings: (Makes about 18 falafel)

Calories: 342kcal

Author: Dr. Sonali Ruder

Equipment

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

US Customary - Metric

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.

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.

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