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This falafel pita sandwich is loaded with flavor and freshness. Made with homemade chickpea falafels blended with herbs and spices and served in warm pita pockets with fresh veggies and creamy sauces, it's the kind of meal I make on weekends when I want something hearty and satisfying that still feels light.
I first made this when we were craving something different for a picnic lunch and now it’s one of those meals we keep coming back to when we want something we can really build and enjoy together as a family.
Ingredients
- Dried chickpeas: provide texture and hold shape better than canned
- Garlic cloves: add depth and pungency to the falafel mixture
- Onion: offers mild sweetness and moisture balance
- Broccoli florets: sneak in a bit of green and boost nutrition
- Fresh coriander and parsley: make the falafels bright and herbal
- Coriander and cumin powders: give earthy warmth
- Black pepper: adds a gentle bite
- Salt: enhances all the flavors without overpowering
- Pita bread: is soft and strong enough to hold fillings
- Hummus: provides a creamy base and binds fillings
- Fresh tomato and cucumber: bring crisp contrast
- Olives: lend briny depth and variety
- Sambal or hot sauce: gives an optional spicy kick
Step-by-Step Instructions
- Soak the Chickpeas
- Place dried chickpeas in a bowl and cover with plenty of water. Let them soak for at least 12 hours or overnight until tripled in size. Drain and rinse well before using.
- Prepare the Falafel Mixture
- In a food processor, add soaked chickpeas and pulse briefly. Add garlic, onion, broccoli, herbs, and spices. Blend until you have a coarse mixture that holds together without becoming mushy. Scrape down sides as needed for an even texture.
- Shape the Falafels
- Form the mixture into balls or small patties using your hands or a falafel scoop. Try to keep the size uniform so they cook evenly. Place on a tray while you finish shaping all of them.
- Cook the Falafels
- Heat neutral oil in a frying pan over medium heat. Fry falafels until crispy and deep golden on all sides. Turn gently using tongs. Drain on paper towels and sprinkle with salt. For baking, preheat oven to 200°C and bake patties for 12 to 15 minutes per side until golden.
- Prepare Veggies and Sauce
- Slice tomatoes and cucumber thinly. Prepare your sauce by whisking tahini with lemon juice and water until smooth. Adjust consistency with more water if needed. You can also prep hummus or baba ganoush for spreading.
- Assemble the Sandwich
- Cut pita pockets in half. Spread with hummus and tahini sauce. Add sliced vegetables and freshly cooked falafels. Garnish with olives and drizzle more sauce on top if desired.
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Storage Tips
Store uncooked falafels in the fridge for up to four days in an airtight container. For longer storage, freeze shaped falafels on a tray then transfer to a freezer bag. Cook directly from frozen or thaw overnight.
Ingredient Substitutions
Broccoli can be replaced with spinach or kale for a different green twist. Use garlic powder if fresh garlic is unavailable. For spice variation, try adding smoked paprika or chili flakes.
Serving Suggestions
Serve with side salads or roasted veggies for a full meal. Falafels also go great in grain bowls with rice or quinoa. You can even crumble them over salads as a topping with a drizzle of tahini dressing.
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Cultural Context
Falafel is a staple across Middle Eastern cuisines, with roots in Egypt and widespread popularity in Levant and beyond. Traditionally fried, it's enjoyed in countless ways from street food sandwiches to family feasts.
Frequently Asked Questions About Recipes
- → Can I use canned chickpeas instead of dried?
No. Canned chickpeas are too moist and will cause the falafels to fall apart during frying. Use soaked dried chickpeas only.
- → What sauces go best with falafel sandwiches?
Tahini sauce, hummus, vegan tzatziki, and baba ganoush all pair well with falafel pita sandwiches.
- → Can I bake the falafels instead of frying?
Yes. Shape into discs and bake at 200ºC/400ºF for 12-15 minutes per side until golden brown.
- → How do I store uncooked falafels?
Store raw falafels in an airtight container in the fridge for up to 4 days, or freeze them for longer storage.
- → Are these sandwiches suitable for kids?
Yes. Baked falafels are a healthy option for toddlers and kids, especially when served with hummus and fresh veggies.