Falafel Sandwich is a hearty, nourishing, lip-smacking good vegetarian meal best served as a light lunch or dinner with plenty of mezze sides.
Make air fryer falafel for a lighter and healthy spin, and stuff it into warm pitas with plenty of tzatziki, hummus, and Greek salad.
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The mighty chickpeas, or garbanzo beans, have been a staple in my pantry for as long as I can remember.
They're a versatile, plant-based protein that can be enjoyed in salad, made into a curry, or enjoyed as a snack. But when blitzed with aromatics, it becomes an iconic Middle-Eastern meal - Falafel.
What is a Falafel Sandwich?
A falafel sandwich is a warm pita bread that has been stuffed with crispy falafel balls, along with crisp vegetables like cucumber, tomatoes, and onions, and finished with a sauce, such as tzatziki, tahini, or hummus.
The falafels in this recipe are baked in the air fryer rather than deep-fried, which means no extra fat, oil, or calories. Less fuss, less mess, and a world of flavor.
Feel free to make the falafel ahead of time, then stuff it into a warm pita to enjoy as a quick and easy weekday meal.
Air Fryer Facts: You can find a detailed guide on an Air Fryer - how it works, which one to buy, and what all you can cook in it, in this article: How Does an Air Fryer Work?
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Ingredients - Notes & Substitutions
The ingredients for this falafel pita sandwich are broken down into three sections - chickpeas, falafel mix, and toppings.
1. Soaking Chickpeas
Chickpeas: One cup of dried chickpeas goes a long way. They will expand upon soaking, so make sure to use a large bowl.
Water: Use cool, filtered water to cover the chickpeas by a few inches. This is about 3 cups for 1 cup of chickpeas, depending on the size of your bowl.
Baking Soda: Baking soda helps soften the beans and promotes rehydration.
2. Falafel Mix
Cilantro + Parsley: The beauty of falafel lies in that vibrant green color. Use the amount called for in the recipe, plus a little more for good measure.
Garlic: No need to chop. Simply peel and place directly in the food processor.
Onion: Cut into large chunks. I like white or yellow onion, but sweeter red onion can also be used.
Lime Juice: For a burst of citrus. Use freshly squeezed juice for the best flavor
Spices: Gather together a simple mix of salt, black pepper, cumin, coriander, and red pepper flakes for a well-balanced blend of warmth and spice.
Baking Powder: Baking powder adds lift and makes the falafel slightly fluffy.
Cooking Spray: Use a high-heat cooking spray, like avocado oil. The cooking spray ensures each falafel is coated evenly without weighing them down.
3. Pita & Toppings
Pita Pockets: My family and I love whole wheat pita pockets, but a regular pita is also a great option.
Tzatziki Sauce: Whether homemade or store-bought, keep it covered in the fridge until ready to use. Check out the detailed homemade recipe for tzatziki.
Hummus: For even more chickpea essence. Make it at home with this red pepper hummus recipe or pick up your favorite grocery store brand.
Greek Salad: The finishing touch of salad adds crunch and a final fresh bite. Check out the detailed recipe for Greek Salad. Pickled pepperoncini peppers or banana peppers are also a great final topping - which adds some heat, too!
Scroll to the recipe card for a detailed list of ingredients and quantities.
How to Make Falafel Sandwich
This falafel sandwich recipe requires a bit of prep work, but the effort is well worth it. Here's how to do it:
Step 1: Prepare Falafel Batter
Soak the dried chickpeas in water mixed with the baking soda overnight. Rinse and drain thoroughly. Transfer to the food processor.
Add herbs, garlic, onion, lime juice, spices, and baking powder. Now pulse everything to a coarse-to-semi-fine consistency, scraping the sides in between.
If the mix doesn't hold together, add 1-2 tablespoons of bread crumbs or almond flour until it holds its shape. Place in a mixing bowl, cover, and refrigerate for 30 minutes.
After 30 minutes, take a tablespoon of mixture, press, and shape it into a patty. Form all patties and keep them aside.
Step 2: Cook Falafel
Preheat the air fryer to 350ºF. Spray the air fryer basket with cooking spray. Place the falafel patties in a single layer, keeping enough space between them. Spray the top of the patties with more cooking spray. Air fry for 10 minutes.
Flip the patties and lightly spray again with cooking spray. Cook another 7-9 minutes, or until golden brown.
Depending on the size of your air fryer, you may have to do this in 2-3 batches.
Step 3: Assemble Falafel Sandwich
To assemble the sandwich, open the pita pocket and add a tablespoon or more of Tzatziki and hummus.
Stuff it with 3-4 falafels, top with Greek salad and/or sliced Peperoncino pickles.
Serving Suggestions
Light Lunch: Serve the falafel in pita just as is, with your favorite carbonated beverage or chilled lemonade to wash it all down.
Dinner: A fun, fast, and casual dinner you can serve with a tableful of mezze salads like muhammara and tabbouleh.
How to Store
Leftover falafel will keep for up to 5 days in an airtight container in the fridge. Store the remaining components (tzatziki, hummus, undressed Greek salad) in separate Tupperware containers in the fridge.
To reheat, warm in the oven or back in the air fryer at 350ºF for 2-3 minutes.
Assemble the sandwiches upon the moment you are ready to enjoy.
Recipe Tips & Notes:
- Use dried chickpeas. Start with dried chickpeas for the best texture. Canned chickpeas don't offer the same flavor.
- Chill the falafel mixture. If it's too warm, it may be crumbly. The colder mixture forms more easily into patties.
- Preheat the air fryer. Always preheat! If you start the patties in a cold air fryer, the outside may burn before the inside is cooked all the way through.
- Make flat discs: It's best to flatten the falafels as opposed to making the traditional round shape for even cooking and easier stuffing.
- Size evenly. Make sure the falafel are relatively similar in size so they cook at the same rate.
- If your falafel patties aren't holding their shape, add 1 tablespoon of breadcrumbs at a time (or almond flour for gluten-free) until they do.
Frequently Asked Questions
Good additions to a falafel sandwich include tzatziki, hummus, tahini sauce, salad, pickled pepperoncini or banana peppers, and crisp, sliced vegetables.
Our air-fried falafel sandwich is only 306 calories! Keep in mind this includes pita bread but does not include toppings. Calories will vary based on toppings and quantity.
📖 Recipe
Falafel Sandwich
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Video
Equipment
Ingredients
For Soaking Chickpeas
- 1 cup dried chickpeas
- 3 cups water
- ¼ teaspoon baking soda
For Falafel Mix
- 1 cup fresh cilantro leaves plus tender green stems
- 1 cup parsley leaves
- 3 cloves garlic
- ½ white/yellow onion cut in chunks
- 1 tablespoon fresh lime juice (about ½ lime)
- 1 teaspoon salt adjust to taste
- ¾ teaspoon black pepper
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- ½ teaspoon red pepper flakes reduce for mild
- ¾ teaspoon baking powder
- cooking Spray
Serve With
- 6 Pita Pockets (whole wheat)
- Tzatziki Tzatziki Recipe
- Hummus Hummus Recipe
- Greek Salad Greek Salad Recipe
Instructions
Prepare Falafel Batter
- Soak the dried chickpeas in 3 cups water mixed in with ¼ teaspoon baking soda overnight. Rinse and drain thoroughly. Transfer to the food processor jar.
- Add herbs, garlic, onion, lime juice, spices, and baking powder. Now pulse everything to a coarse-to-semifine consistency, scraping the sides in between.
- Check for consistency by binding a teaspoon of the mixture. If it doesn't hold together, add 1-2 tablespoons of bread crumbs or almond flour, until it holds its shape. Transfer the mixture to a bowl, cover, and refrigerate for 30 minutes.
- Remove the mix from the refrigerator to form patties. Take a tablespoon of mixture in your palm, press, and shape it into a patty. Form all patties and keep them aside on a plate.
Cook Falafel
- Preheat the air fryer to 350ºF. Gently spray the air fryer basket and place the falafel patties in a single layer, keeping enough space between them. Spray the top of the patties as well. Air fry for 10 minutes.
- Pull out the basket, flip the patties and lightly spray with cooking spray, then cook another 7-9 minutes, or until golden brown. Depending on the size of your air fryer, you may have to do this in 2-3 batches.
Assemble Falafel Sandwich
- To assemble the sandwich, add a tablespoon or more of Tzatziki and hummus inside the pita pocket. Stuff it with 3-4 falafels, top it with Greek salad and/or sliced Peperoncino pickles and enjoy.
Notes
- Use dried chickpeas. Start with dried chickpeas for the best texture. Canned chickpeas don't offer the same flavor.
- Chill the falafel mixture. If it's too warm, it may be crumbly. The colder mixture forms more easily into patties.
- Preheat the air fryer. Always preheat! If you start the patties in a cold air fryer, the outside may burn before the inside is cooked all the way through.
- Make flat discs: It's best to flatten the falafels as opposed to making the traditional round shape for even cooking.
- Size evenly. Make sure the falafel are relatively similar in size so they cook at the same rate.
- If your falafel patties aren't holding their shape, add 1 tablespoon of breadcrumbs at a time (or almond flour for gluten-free) until they do.
Debra says
Thanks for your recipe. There are probably as many recipes for falafel as there are people who make them. Personally, I can't imagine making them any way other than in a deep fryer, but since I don't have an air fryer and have never tried them this way, I won't judge. I also won't join in the never-ending argument of whether they hail from Israel, Egypt, or Syria. However, they are most definitely not Greek! Tzatziki sauce is Greek. Although I've seen falafel served with tzatziki in the U.S. (though definitely not in NYC or anywhere with a large Middle Eastern population), you will never find tzatziki on falafel anywhere in the Middle East. And I do love the stuff...just not on my falafel!
Aneesha says
Thanks for your feedback, Debra!
Rachel says
In the ingredients list you state "baking soda", but in the written instructions you say "baking powder". I am guessing it is baking soda based on the purpose and quantity. Just thought you might want to clarify. Thanks! I love your recipes!
Aneesha says
Hi Rachel, I use baking soda while soaking the chickpeas as that helps them soften after cooking and also aids digestion. I add baking powder to the falafel mix to make them slightly fluffy on the inside. I hope that clarifies the use of both. I hope you enjoy this recipe!