Baked Falafel Pita Sandwich - Pin
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Baked Falafel Pita Sandwich

These crispy oven-baked falafel are so easy to make from scratch using dried chickpeas! They taste just as good as fried falafel but are so much healthier! Serve them in pita sandwiches paired with my light yogurt mint cucumber sauce and fresh veggies.

Course Main Course
Cuisine Mediterranean, Middle Eastern
Keyword baked, easy, falafel, homemade, lunch, Middle Eastern, quick, sandwich, sauce, simple, yogurt
Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Servings 4 sandwiches - 16 falafels
Calories 428 kcal

Ingredients

Falafel

  • 1 cup dried chickpeas
  • olive oil spray
  • 1 small onion roughly chopped
  • 2 garlic cloves
  • 1/2 bunch fresh flat-leaf parsley about 1/2 cup, packed
  • 1/2 bunch fresh cilantro about 1/2 cup, packed
  • 1 1/2 tsp lemon juice
  • 1 tsp ground cumin
  • 1/2 tsp chili powder
  • 1/2 tsp sweet paprika
  • 1/4 tsp sea salt
  • 1/4 fresh cracked black pepper

Yogurt sauce

  • 1 1/5 cups Greek yogurt
  • the juice of 1/2 lemon
  • 1/4 tsp sea salt
  • 1/4 tsp freshly cracked black pepper
  • 1 Lebanese cucumber or 1/2 continental cucumber, with peel, cut into small cubes
  • 2 tbsp fresh mint chopped

Sandwich

  • 4 pita pockets
  • 2 cups lettuce shredded (I used iceberg lettuce)
  • 2 cups red cabbage shredded
  • 8 cherry tomatoes cut in half
  • 1/4 red onion sliced thinly

Instructions

For the falafel:

  1. The day before, place chickpeas in a large bowl and cover with water. Soak overnight. Rinse well and drain.
  2. Preheat oven to 430F/220C. Generously spray a baking sheet with olive oil.
  3. Add all the falafel ingredients to the bowl of your food processor. Pulse until it reaches a thick paste consistency, scraping the edge of the bowl with a rubber spatula as needed. 

  4. Using your hands, roll mixture into 1.5-inch (4 cm) balls and arrange on prepared baking sheet. You should get about 16 balls. With the palm of your hand, flatten each ball slightly. 

  5. Spray with olive oil and bake for 20 minutes, turning halfway through cooking, or until lightly golden. Falafel balls should be crispy on the outside and soft on the inside. Remove from the oven and set aside to cool.

  6. While falafels are baking, prep the veggies (lettuce, cabbage, tomatoes, onion). 

For the sauce:

  1. Prepare the sauce. In a medium bowl, mix yogurt with lemon, salt and pepper. Add cucumber and mint, and mix again.

Assemble:

  1. Assemble sandwich (once ready to eat). Cut each pita pocket in half with a knife or scissors. In each half, add in that order: 1/4 cup lettuce, 1/4 cup red cabbage, 4 cherry tomato halves, 2 falafels and a few onion slices. Top with 1 1/2 tablespoons yogurt sauce and serve immediately.

Recipe Notes

MAKE IT GLUTEN FREE: serve as a salad bowl, without the pita pockets!

Nutrition Facts
Baked Falafel Pita Sandwich
Amount Per Serving (1 sandwich)
Calories 428 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Cholesterol 3mg 1%
Sodium 653mg 27%
Potassium 991mg 28%
Total Carbohydrates 76g 25%
Dietary Fiber 12g 48%
Sugars 13g
Protein 23g 46%
Vitamin A 24.6%
Vitamin C 51.2%
Calcium 22.3%
Iron 29.7%
* Percent Daily Values are based on a 2000 calorie diet.