Falafel Pita Sandwich
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This Falafel Pita Sandwich is a fresh, flavorful vegetarian meal that’s crispy on the outside, tender on the inside, and packed with bold Mediterranean spices. Each warm pita is filled with golden falafel, crisp vegetables, and a creamy tahini yogurt sauce for the perfect balance of crunch, creaminess, and brightness. Ready in under 45 minutes, this satisfying sandwich is perfect for easy lunches, weeknight dinners, or meal prep.
If you love this recipe, you should try my Italian Grilled Eggplant.
Quick Look: Falafel Pita Sandwich
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
- Servings: 15-18 falafel
- Dietary Info: Vegetarian, can be made dairy-free and vegan
- Method: Pan-fried falafel + assembled pita sandwich with sauce and fresh vegetables
- Technique: Blend and season chickpea falafel mixture, form and pan-fry until golden and crispy, then stuff into warm pita with fresh vegetables and drizzle with tahini yogurt sauce
- Flavor/Texture: Crispy, creamy, savory, fresh, herby
Why This Falafel Recipe Is a Must-Make
It’s a popular Mediterranean street food for a good reason!
- Perfect Blend of Textures: The crispy exterior of the falafel, combined with the softness of the pita bread and the crunchiness of fresh vegetables, creates a delightful blend of textures.
- Flavorful and Nutrient-Rich: The combination of fresh herbs, spices, and chickpeas creates a falafel that is rich in flavor and packed with plant-based protein.
- Healthy Cooking Options: The recipe provides options for baking, pan-frying, or air-frying the falafel, allowing you to choose a cooking method that aligns with your health goals.
- Satisfying and Filling: The falafel, combined with the creamy tahini yogurt sauce, creates a satisfying and hearty sandwich that’s perfect for a substantial meal.
If you’re looking for more Mediterranean-inspired dishes, try my Easy Grilled Octopus Recipe and Lemon Garlic Aioli.
Made With Amore,
“Amazing recipe and thank you for sharing this.”
– Zakaria
Table of Contents
- Quick Look: Falafel Pita Sandwich
- Why This Falafel Recipe Is a Must-Make
- Simple Ingredients
- Variations & Substitutions
- How To Make Falafel Pita Sandwich
- Falafel Pita Sandwich FAQs
- Serving Suggestions
- Recipe Tips
- More Mediterranean Recipes
- More Mediterranean Recipes
- More Mediterranean Recipes
- Falafel Pita Recipe
Simple Ingredients
Simple ingredients come together to create bold, flavorful falafel and a fresh, satisfying pita sandwich that’s anything but ordinary.
- Uncooked Dry Chickpeas (Garbanzo Beans): The base of authentic falafel, providing structure, texture, and a hearty plant-based protein
- Fresh Herbs (Parsley And Cilantro): Add bright, fresh, and herbaceous flavor that makes the falafel vibrant and aromatic
- Garlic And Shallot: Bring savory depth and a subtle sweetness that balances the spices in the falafel mixture
- Tahini Yogurt Sauce: A creamy, nutty, and tangy sauce made with Greek yogurt, tahini, lemon juice, and garlic that ties the whole sandwich together
- Warm Pita Bread And Fresh Vegetables: Soft pita filled with crisp lettuce, tomatoes, cucumber, and red onion for the perfect fresh and crunchy contrast
See recipe card for full information on ingredients and quantities.
Variations & Substitutions
- Chickpeas: Substitute with canned white beans or black beans for a different twist on the falafel. If you love beans, you’ll love my Traditional 15 Bean Soup Recipe.
- Fresh Herbs: Swap parsley and cilantro with other fresh herbs like mint, dill, or basil for varied flavor profiles.
- Ground Cumin and Coriander: Use garam masala or curry powder for a unique and aromatic spice blend. Serve with the curry variation of my Easy Creamy Roasted Cauliflower Soup.
- Pita Bread: Swap with whole-grain falafel pita pockets for naan, or flatbreads for a different texture..
How To Make Falafel Pita Sandwich
Crispy, herb-packed falafel tucked into warm pita with fresh vegetables and creamy tahini sauce creates a bold, flavorful Mediterranean sandwich in every bite. Follow the step-by step photos and see the recipe card at the bottom for a printable version
Make the Falafel
- The night before, rinse and place dried chickpeas in a large bowl.
- Cover with water and let them soak for 24 hours.
- The chickpeas will double (or more) in size after soaking. Dry the chickpeas with paper towels before using them for the recipe (make sure they are completely dry). When ready to cook, preheat the oven to 400°F. Line a baking sheet with parchment paper and set aside.
- In a food processor, combine minced garlic, sliced shallot, fresh parsley, fresh cilantro, dried chickpeas, ground cumin, ground coriander, cayenne (if using), kosher salt, black pepper, and lemon juice. Pulse until well combined but not pureed. Use a spatula to scrape down the sides of the bowl as needed.
- You should be able to form into patties with the consistency achieved if you can’t pulse it a bit more.
- Take about 1-1.5 tablespoons of the falafel mixture and form the mixture into small patties (about 15-18).
- Place the falafel patties on a baking sheet lined with parchment paper. *See notes for pan frying and air fryer methods.
- Generously brush each falafel patty with olive oil- let it run down the sides. Save the rest of the oil for when you flip them.
- Bake in a preheated oven for 13-15 minutes on one side, then flip, brush with more oil.
- Bake an additional 10-13 minutes on the other side or until golden brown and crispy.
Make the Tahini Sauce and Assemble the Sandwiches
- In a food processor, combine Greek yogurt, tahini, lemon juice, grated garlic, warm water, and a pinch of kosher salt.
- Process until smooth and well combined. Adjust the consistency by adding more water if needed. To make your sandwich, stuff each pita half with a few falafel patties. Add shredded lettuce, diced tomatoes, sliced red onion, and sliced cucumber on top of the falafel. Add a drizzle of tahini sauce over the fillings.
Falafel Pita Sandwich FAQs
Have you ever tried falafel? It’s a Middle Eastern version of fast food – chickpeas (or fava beans), fresh herbs, and spices, all packed into little patties or balls. This versatile food can be baked, air fried, or deep fried. It started in Egypt when Coptic Christians wanted something hearty during fasting or lent. Now, it’s not just a meat replacement; it’s a hit all over the Middle East and beyond!
No, use soaked raw chickpeas. They will cook fully when baked, pan-fried, or air-fried.
Place the falafel patties in an airtight container in the refrigerator for 3-4 days. Store the pita bread and fresh vegetables in separate containers or wrap them in plastic wrap. The Tahini Yogurt Sauce should also be kept in a separate sealed container. When ready to enjoy leftovers, reheat the falafel patties in a preheated oven or air fryer for a few minutes until they regain their crispiness. Alternatively, you can briefly pan-fry them over medium heat with a touch of oil. Warm the pita bread in the oven or on a dry skillet, ensuring it stays soft and pliable.
Serving Suggestions
This falafel pita sandwich is best enjoyed fresh and warm, tucked into soft pita with plenty of crisp vegetables and a generous drizzle of Tahini Yogurt Sauce. I love serving it alongside Roasted Zucchini and Squash, Grilled Eggplant, or a simple salad featuring Balsamic Dressing, for a plant-forward meal. For something sweet to finish, a light Lemon Olive Oil Cake makes the perfect ending.
My Pro Tips
Recipe Tips
- Use dry chickpeas, not canned garbanzo beans. Traditional falafel is made with dried, not canned chickpeas. The chickpeas aren’t fully cooked before the falafel is baked. Soak them overnight, then grind them up to form the falafel balls. Trust me, you don’t want to use canned chickpeas! Your falafel will turn mush.
- Refrigerate the falafel mixture. Chilling for at least 1 hour helps with the shaping and cooking. You can make the falafel mixture up to 24 hours before and chill overnight.
- Don’t over-process the chickpea mixture. The mixture should be finely chopped but still slightly coarse for a light, fluffy texture
More Mediterranean Recipes
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Falafel Pita Recipe
Equipment
Ingredients
Falafel
- 1 cup uncooked chickpeas, soaked 24 hours, drained, rinsed, and patted dry (see notes),
- 4 cloves garlic, minced
- ½ cup shallot or red onion, thinly sliced
- 1 cup fresh parsley, washed, dried and chopped
- 1 cup fresh cilantro, washed, dried and chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon cayenne pepper, optional for heat
- 1 teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 tablespoon lemon juice
- 4 tablespoons olive oil, for topping.
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
To Serve
- Chopped roman lettuce
- Diced tomatoes
- Sliced red onion or pickled red onion
- Diced cucumber
- Hummus, if desired
- Optional: fresh mint as garnish
Instructions
Falafel
- The night before, rinse and place dried chickpeas in a large bowl. Cover with water and let them soak for 24 hours. The chickpeas will double (or more) in size after soaking. You will use all the chickpeas. Dry chickpeas with paper towels before using them for the recipe (make sure they are completely dry).
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and set aside.
- In a food processor, combine minced garlic, sliced shallot, fresh parsley, fresh cilantro, dried chickpeas, ground cumin, ground coriander, cayenne (if using), kosher salt, black pepper, and lemon juice.
- Pulse until well combined but not pureed. Use a spatula to scrape down the sides of the bowl as needed. You should be able to form into patties with the consistency achieved if you can’t pulse it a bit more.
- Take about 1-1.5 tablespoons of the falafel mixture and form the mixture into small patties (about 15-18).
- Place the falafel patties on a baking sheet lined with parchment paper. See notes for pan frying and air fryer methods.
- Generously brush each falafel patty with olive oil- let it run down the sides. Save the rest of the oil for when you flip them.
- Bake in a preheated oven for 13-15 minutes on one side, then flip, brush with more oil, and bake an additional 10-13 minutes on the other side or until golden brown and crispy.
Tahini Yogurt Sauce
- In a food processor, combine Greek yogurt, tahini, lemon juice, grated garlic, warm water, and a pinch of kosher salt.
- Process until smooth and well combined.
- Adjust the consistency by adding more water if needed. The sauce should be creamy and pourable.
Assembling the Falafel Pita Sandwich
- Cut the pita bread in half.
- Stuff each pita half with a few falafel patties.
- Add shredded lettuce, diced tomatoes, sliced red onion, and sliced cucumber on top of the falafel.
- Add a drizzle of tahini sauce over the fillings.
- Serve immediately and enjoy your delicious Falafel Pita Sandwich!
Notes
Instead of baking, you can pan-fry the falafel for a crisp exterior. Heat 2-3 tablespoons of olive oil in a non-stick skillet over medium heat. Once the oil is hot, carefully place the falafel patties in the skillet, ensuring they have enough space between them. Cook for 3-4 minutes on each side or until golden brown and cooked through. Remove from the skillet and place on a paper towel to absorb any excess oil. Air-Fried Falafel:
Air frying is a healthier alternative that still gives a crispy texture. Preheat the air fryer to 375°F (190°C).
Lightly brush or spray the falafel patties with olive oil. Place the falafel in the air fryer basket, ensuring they are not overcrowded. Cook for 10-15 minutes, flipping halfway through until golden brown and cooked through.
- Use dry chickpeas, not canned garbanzo beans. Traditional falafel is made with dried, not canned chickpeas. The chickpeas aren’t fully cooked before the falafel is baked. Soak them overnight, then grind them up to form the falafel balls. Trust me, you don’t want to use canned chickpeas! Your falafel will turn mush.
- Refrigerate the falafel mixture. Chilling for at least 1 hour helps with the shaping and cooking. You can make the falafel mixture up to 24 hours before and chill overnight.
- Don’t over-process the chickpea mixture. The mixture should be finely chopped but still slightly coarse for a light, fluffy texture
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Amazing recipe and thank you for sharing this.
This recipe is so fresh! I tested SO many variations of the falafel to get it JUST right. It is the best.