Falafel is a popular street food around the Middle East and a great choice for a quick vegetarian lunch. These easy falafel pita sandwiches are a breeze to put together and are packed with protein, which makes them very appealing to anyone who is looking for healthier lunch or snack options.
The traditional recipe for falafel calls for dried chickpeas that are soaked overnight to soften. This method is supposed to help them hold their shape better and prevent them from falling apart while cooking. This can be a bit time-consuming, however, and requires planning.
I am using a much easier method that cuts down on preparation time and uses canned chickpeas, a very flavorful mixture of fresh herbs and aromatic spices, and just a little flour to bind everything together.
The ingredients
The ingredients are all pantry items: A can of good quality chickpeas is the base for this delicious dish. To that, I add onion (or shallots), garlic, sesame seeds and fresh parsley or cilantro. Then comes a mixture of aromatic dry spices: cumin, coriander, and mint, along with salt and pepper. You can use as many or as few of these spices, or, add your personal favorites.
How to assemble the patties
Once the ingredients are all measured, everything can be blended easily in a food processor. The secret to forming falafel patties that hold their shape is to refrigerate the mixture for at lease an hour. Chilling the mixture before cooking will allow you to form the patties easily and even shape ahead of time.
The cooking method
Traditionally, falafel are formed in small balls and deep-fried in oil. In my recipe, I form them into small patties and shallow fry them in olive oil. They cook faster this way and their surface gets crispy and golden brown.
Pita Bread Options
Falafel is usually tucked into pocket pitas, and then the toppings are added on top. This kind of pita tends to crumble easily, however, and can often be too dry. I prefer to use Greek pita bread or Indian naan which both provide a sturdier base, as they have no air pockets. You can easily make your own pita bread in a skillet too, if you have the time. It might not be a traditional Middle Eastern choice for bread, but I find it to be a tasty (and sturdier) alternative to wrap your falafel sandwich.
Options for Sauces
There are several sauces that you can use for these easy falafel sandwiches: A tahini sauce is the easiest of all — tahini (sesame seed paste) is simply thinned out with lemon juice, a great vegan option. Hummus is of course another popular option, but my favorite is a cool, creamy tzatziki. It brings everything together in the most delicious way!
How to serve the falafel
Falafel are great on their own, as a snack or as part of a mezze spread with hummus, tabbouleh, olives and other small bites. Nevertheless, they make the most satisfying and easy pita sandwiches! Serve these vegetarian sandwiches on top of warm pita, alongside chunks of tomatoes, sliced onions, fresh herbs and tzatziki!
The recipe for easy falafel pita sandwiches
- For the falafel:
- 1 15oz. can organic chickpeas, drained and rinsed
- ½ cup red or white onion, (or one shallot), chopped
- 3 - 4 cloves of garlic, minced
- ½ cup fresh parsley (or cilantro), chopped
- ½ tsp. sea salt
- ¼ tsp. freshly ground black pepper
- 1 tsp. cumin
- 1 tsp. ground coriander
- 1 tsp. dried mint
- 1 TBSP. sesame seeds
- 3 - 4 TBSP. all-purpose flour
- ½ tsp. baking powder
- --- olive oil (or any neutral oil) for shallow frying
- For the sandwiches:
- --- tzatziki or hummus
- --- red onion, sliced
- --- tomatoes, chopped (or cherry tomatoes, halved)
- --- small seedless cucumber, diced (optional)
- --- parsley (or cilantro), minced
- --- warm pita bread (or any flatbread)
- Place the drained chickpeas, the onion and the garlic in the bowl of a food processor. Pulse several times to combine. Next, add the parsley (or cilantro), seasoning, and spices. Process again until everything is blended, but not pureed. Sprinkle in three TBSP. of flour and the baking powder and pulse to combine. Check the mixture. You want to be able to form a small ball with the mixture, that does not stick to your hands. If necessary, add a little more flour.
- Empty the mixture into a bowl, cover, and refrigerate for at least one hour (or even overnight if you are not ready to cook them).
- Remove the bowl from the refrigerator. Fill a medium skillet (10” – 12”) with about ½” olive oil. Form the chickpea mixture into small patties about ½” thick each and set on a plate (I prefer forming patties instead of balls because they cook faster this way).
- Set the skillet over medium to medium-high heat and, when it gets hot, carefully slide the patties into the oil. Shallow fry them in batches, for about 3 minutes on each side or until golden brown (the time depends on their size). If they cook too quickly, lower the heat.
- Place on a plate lined with paper towels to drain.
You can also serve them as part of an appetizer spread, topped with minced red onion, parsley and with a small bowl of hummus on the side.
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Great looking recipe Marilena. It looks so easy. I’ve always wanted to try to make these and have bookmarked this page!
Thank you so much Lauren! These falafel pita sandwiches make such a delicious vegetarian lunch!
Am I able to freeze these please
Hi Julie,
Yes, you can! Just form the falafel, place on a cookie sheet and freeze. After and hour or so, remove them from the freezer, put them in a freezer-safe bag and return to the freezer. Thaw the falafel in the fridge the day before you plan to cook them!
Awesome, thanks very much