If you’re craving a delicious and nutritious meal, look no further than the falafel pita sandwich. This Middle Eastern delight combines crispy, flavorful falafel with fresh vegetables and creamy sauces, all wrapped in a warm pita. It’s perfect for a quick lunch, a light dinner, or even a hearty snack.
What is a Falafel Pita Sandwich?
A falafel pita sandwich is a popular Middle Eastern street food that features falafel balls stuffed into a pita bread pocket. The sandwich is typically filled with various vegetables and drizzled with sauces like tahini or tzatziki, making it a flavorful and satisfying meal.
History and Origin
Falafel has a rich history and is believed to have originated in Egypt. It was made from fava beans and later adapted to include chickpeas, which are now commonly used. The pita sandwich, a staple in many Middle Eastern cuisines, provides the perfect vessel for these crispy balls of goodness.
Health Benefits of Falafel Pita Sandwich
Falafel pita sandwiches are not only delicious but also packed with nutrients. Chickpeas, the main ingredient in falafel, are rich in protein, fiber, and various vitamins and minerals. The vegetables add a dose of freshness and vitamins, while the sauces provide healthy fats and flavor. This combination makes for a balanced meal that is both satisfying and good for you.
Ingredients & Substitutions
Homemade Falafel
- Chickpeas: Use a can of chickpeas, rinsed and drained. You can substitute with dried chickpeas that have been soaked overnight.
- Yellow Onion: Finely diced for added flavor. A red or white onion can also be used.
- Garlic: Minced cloves for that essential garlic kick.
- Parsley & Cilantro: Roughly chopped to add freshness and a burst of flavor.
- Dill: Fresh dill is preferred, but dried dill can be used as a substitute.
- Lemon Juice: Freshly squeezed to add a tangy brightness.
- Cumin: Adds a warm, earthy flavor.
- Baking Powder: Helps give the falafel a light and fluffy texture.
- Salt: To taste.
- Chickpea Flour: Used to bind the mixture. All-purpose flour can be used if chickpea flour is unavailable.
Pita Sandwich
- Whole Wheat Pitas: The base of your sandwich. Substitute with white pitas if preferred.
- Roma Tomatoes: Chopped for freshness. Any other type of tomato can be used.
- Cucumber: Chopped or sliced for a cool crunch.
- Pickled Red Onions: Adds a tangy contrast. Finely diced red onions can also be used.
- Jalapeño: Finely diced for a spicy kick, optional.
- Lettuce: Use butter lettuce or chopped romaine for a crisp bite.
Spreads & Sauces
- Hummus: Creamy and flavorful, a perfect base for your sandwich.
- Tzatziki or Tahini Sauce: Drizzled on top for added creaminess and flavor.
Helpful Tools
To make the perfect falafel pita sandwich, you’ll need a few essential tools:
- Food Processor: For blending the falafel ingredients.
- Mixing Bowls: For mixing the falafel mixture and other ingredients.
- Air Fryer: For cooking the falafel (oven or frying pan can also be used).
- Knife and Cutting Board: For chopping vegetables and other ingredients.
- Measuring Cups and Spoons: To ensure you get the proportions right.
How to Make The Falafel Pita Sandwich
Making the Falafel
- Blend Ingredients: Add chickpeas, onion, garlic, parsley, cilantro, dill, lemon juice, cumin, baking powder, and salt to a high-powered blender or food processor. Pulse until the texture resembles coarse sand. It should not be pureed.
- Mix with Flour: Transfer the mixture to a mixing bowl and add the chickpea flour. Mix well to combine. Cover and refrigerate for at least 45 minutes.
- Form Falafel Balls: Form the mixture into about 15 falafel balls. If the dough seems too wet, add a little flour to your hands or to the mixture 1 tsp at a time.
- Cook the Falafel: Grease the air fryer tray with olive oil spray (optional: lightly spray the falafel balls with olive oil). Make sure there is space between each falafel ball. You may need to cook them in two separate batches. Air fry at 375 degrees for 12-15 minutes, checking to ensure they are browned all around but not burnt. (See below for oven-baked and fried methods).
Assembling the Pita Sandwiches
- Prepare Pita: Cut the pitas in half and gently open them to create a pocket.
- Spread Hummus: Spread a generous layer of hummus inside the pita pocket.
- Add Vegetables: Next, add lettuce, tomato, cucumber, jalapeño, and red onion.
- Insert Falafel Balls: Add the falafel balls into the pita.
- Drizzle Sauce: Drizzle a generous amount of tzatziki or tahini sauce on top.
- Enjoy: Serve immediately and enjoy your delicious falafel pita sandwich!
Tips & Tricks
- Consistency: Ensure the falafel mixture is not too wet; it should hold together when formed into balls.
- Refrigeration: Refrigerating the mixture helps the flavors meld and makes it easier to form the falafel balls.
- Cooking Methods: If you don’t have an air fryer, you can bake the falafel at 375 degrees for 20-25 minutes or fry them in a pan with a little oil until golden brown.
- Customization: Feel free to customize the fillings and sauces to suit your taste preferences.
- Storage: Store leftover falafel in an airtight container in the fridge for up to three days. Reheat in the oven or air fryer for best results.
FAQ
Can I use canned chickpeas for falafel?
Yes, canned chickpeas work well for making falafel and save time compared to using dried chickpeas.
What can I use instead of chickpea flour?
You can substitute chickpea flour with all-purpose flour or even breadcrumbs if needed.
Can I freeze the falafel mixture?
Yes, you can freeze the falafel mixture. Thaw it in the fridge before forming into balls and cooking.
Falafel Pita Sandwich – Air Fryer
Discover how to make a falafel pita sandwich at home with this simple and delicious recipe. Filled with homemade falafel, fresh vegetables, and creamy sauces, it's a perfect meal for any time of day.
Ingredients
Homemade Falafel (use store-bought falafel if desired to save time)
- 1 19 oz can chickpeas, rinsed and drained
- ½ large yellow onion, finely diced
- 4 cloves minced garlic
- 1 cup roughly chopped parsley
- 1 cup roughly chopped cilantro
- ¼ cup roughly chopped fresh dill (sub 1 tbsp dried dill)
- 1 tbsp fresh squeezed lemon juice
- 2 tbsp cumin
- 1 tsp baking powder
- salt to taste
- ½ cup chickpea flour (sub all-purpose flour)
Pita Sandwich
- 6 whole wheat pitas
- 2-3 roma tomatoes, chopped sub other tomatoes
- ½ cucumber, chopped or sliced
- ¼ cup pickled red onions or finely diced red onions
- 1 jalapeño, finely diced (optional)
- lettuce can use butter lettuce, or chopped romaine
Spreads & Sauces
- hummus
- tzatziki or tahini sauce
Instructions
Making the Falafel
- Add all ingredients, excluding the chickpea flour to a high powered blender or food processor.
- Pulse the food processor repeatedly until the texture resembles coarse sand. It should not be pureed.
- Add the falafel mixture to a mixing bowl then add in the chickpea flour. Mix well to combine, cover, and place in the fridge for at least 45 minutes.
- Form the falafel mixture into about 15 falafel balls. If the dough seems too wet, add a little flour to your hands or to the mixture 1 tsp at a time.
- Grease the air fryer tray with an olive oil spray. (Optional: lightly spray the falafel balls with olive oil.)
- Make sure there is space between each falafel ball. You may have to cook the falafel balls in 2 separate batches. Air fry at 375 degrees for 12-15 minutes. Check on them to make sure they a browned all around, but not burnt. (see below for oven baked and fried method)
Assembling the Pita Sandwiches
- Cut the pitas in half and gently open them to create a pocket.
- Spread a generous layer of hummus inside the pita pocket.
- Next, add lettuce, tomato, cucumber, jalapeño, falafel balls and red onion.
- Drizzle a generous amount of tzatziki or tahini sauce on top, and enjoy!
Video
Notes
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- Make sure to drain and pat dry the chickpeas thoroughly to prevent excess moisture in the mixture.
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- Don’t over-process the mixture, as it can become too smooth and affect the texture of the falafel.
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- Adjust the spices to your liking. If you prefer a milder flavor, reduce the amount of cumin, coriander, and cayenne pepper.
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- Leftover falafel can be stored in an airtight container in the fridge for up to 3 days.
Baking
- Preheat your oven to 375°F (190°C).
- Place the falafel balls on a baking sheet lined with parchment paper. Lightly spray or brush them with olive oil.
- Bake for 25-30 minutes, flipping the falafel halfway through, until they are golden brown and crispy on the outside.
- Serve immediately while warm and crispy.
Pan Frying
- Heat a generous amount of olive oil in a large skillet over medium-high heat.
- Once the oil is hot, add the falafel balls, making sure not to overcrowd the pan. You may need to do this in batches.
- Fry the falafel balls for about 3-4 minutes on each side, until they are golden brown and crispy.
- Transfer the cooked falafel to a plate lined with paper towels to drain any excess oil.
- Serve immediately while warm and crispy.
Deep Frying
- Heat enough oil in a deep fryer or a large pot to cover the falafel balls. The oil should reach a temperature of 350°F (175°C).
- Carefully lower the falafel balls into the hot oil in batches, making sure not to overcrowd the pot.
- Fry the falafel balls for about 2-3 minutes, or until they are golden brown and crispy.
- Use a slotted spoon to transfer the falafel to a plate lined with paper towels to drain any excess oil.
- Serve immediately while warm and crispy.
Nutrition
Serving: 300g | Calories: 525kcal | Carbohydrates: 70g | Protein: 30g | Fat: 22g | Saturated Fat: 4.5g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 9g | Sodium: 650mg | Potassium: 650mg | Fiber: 12.5g | Sugar: 3.5g | Vitamin A: 150IU | Vitamin C: 30mg | Calcium: 150mg | Iron: 4mg
Tried this recipe?Let us know how it was!
Conclusion: Falafel Pita Sandwich Recipe
Making a falafel pita sandwich at home is both rewarding and delicious. With fresh ingredients, flavorful falafel, and your choice of spreads and vegetables, you can customize each sandwich to your liking. This Middle Eastern delight is sure to become a favorite in your household.
This pita falafel sandwich was amazing!! I added some French fries into mine abd loved it!
Thanks so much Jackie, that sounds amazing, I will have to add some fries to mine next time I make it as well 😊