Falafel Sandwich

Ingredients

• 340 g (2 cups)dried chickpeas (kabuli chana)
• 15 g (½ cup)chopped parsley
• 10 g (¼ cup)fresh coriander
• 3green chillies
• 5 g (1 tsp)grated ginger
• 1.5 g (½ tsp)ground black pepper
• 2 g (1 tsp)cumin seeds
• 6 g (2 tsp)sesame seeds
• 5 g (2 tsp)plain flour
• A pinchbicarbonate of soda
• To tastesalt
• 6pitta breads
• 2tomatoes
• 1cucumber
• 35 g (1 cup)shredded lettuce
• 35 g (¼ cup)chopped capsicum
• 27 g (3 tbsp)white sesame seeds
• 1 tspgreen chilli
• 2 tbspfresh coriander
• 1 tbspmint leaves
• 10 ml (2 tsp)lemon juice
• 125 ml (½ cup)water or yoghurt
• ⅓ tspground cumin
• To tastesalt

Instructions

1. 1

   Roast the sesame

   Dry-roast the white sesame seeds in a pan until they begin to crackle.

2. 2

   Blend the sauce

   Grind the toasted sesame with the green chilli, fresh coriander, mint, lemon juice, ground cumin and salt until smooth.

3. 3

   Thin the sauce

   Add the water or yoghurt and blend again. Transfer the sauce to a bowl and set it aside.

4. 4

   Soak the chickpeas

   Cover the chickpeas with plenty of water and leave them to soak overnight.

5. 5

   Drain and rinse

   In the morning, drain and rinse the chickpeas well. Do not boil them.

6. 6

   Make the mixture

   Put the chickpeas, parsley, fresh coriander, green chillies, ginger, black pepper, cumin seeds, sesame seeds, plain flour, bicarbonate of soda and salt in a blender. Grind to a coarse mixture.

7. 7

   Mix the mixture

   Transfer the ground mixture to a bowl and mix it together.

8. 8

   Shape and fry

   Shape the mixture into flat patties or round balls. Deep-fry them in oil over a medium heat.

9. 9

   Drain the falafel

   Fry until golden, then drain on kitchen paper.

10. 10

    Cut the pitta

    For pitta pockets, cut a pitta bread in half to make two pieces.

11. 11

    Open the pockets

    Slit each pitta piece open to make a pocket, then spread some tahini sauce inside.

12. 12

    Fill the pockets

    Put 2–3 fried falafel into each pocket.

13. 13

    Add the salad

    Top the falafel with the mixed vegetable salad, drizzle over tahini sauce and serve.

14. 14

    Prepare a wrap

    For a wrap, slit a pitta bread down one side to make a pocket.

15. 15

    Fill the wrap

    Spread tahini sauce inside, then add fried falafel, salad and a little more tahini sauce.

16. 16

    Roll and serve

    Roll the pitta tightly, wrap it in a paper napkin or foil, and serve.

17. 17

    Add accompaniments

    Serve with pickled cucumber and jalapeños.

What is a falafel sandwich?

Falafel is a Middle Eastern dish of seasoned chickpeas shaped into patties or balls and fried. It is commonly served with vegetables and a sesame-based sauce in bread.

This version uses soaked, uncooked chickpeas for the patties and offers two ways to serve them: in pitta pockets or rolled into a wrap. The fresh herbs and tangy sauce bring contrast to the savoury, crisp falafel.

Nutrition and macros by portion

The nutrition label shows one serving as written: 560 calories, 25g protein, 96g carbs, 10g fat.

The chickpeas and pitta provide most of the carbohydrates, while chickpeas also contribute much of the protein. The frying oil and sesame seeds are the main sources of fat; serve the sandwich with extra fresh salad or vegetables to round out the plate.

Why soak the chickpeas?

Soaked dried chickpeas are the base of these patties; the recipe specifically says not to boil them. Drain and rinse them well before blending so excess soaking water does not loosen the mixture.

Coarse texture: pulse the ingredients until combined but not puréed. A little texture helps the mixture hold its shape and gives the finished falafel more bite.

Getting the sauce smooth

Toasted sesame seeds form the base of the sauce. Heat them in a dry pan until they start to crackle, then blend with the herbs, chilli, lemon juice, cumin and salt.

Water or yoghurt: add the listed amount and blend again. Yoghurt makes the sauce creamy, while water gives it a lighter consistency; add the chosen liquid gradually if you want to keep it thick enough to cling to the filling.

Frying the falafel

Shape the coarse mixture into patties or balls, keeping them similar in size so they cook at a similar rate. Fry over medium heat as directed, turning as needed for even colour.

Doneness cue: look for a golden exterior. Drain the cooked falafel on kitchen paper before assembling, so excess frying oil does not make the pitta soggy.

Building the pitta pockets

Cut each pitta in half and gently open the cut edge to make a pocket. Spread sauce inside before adding the falafel, then finish with the mixed vegetables and another drizzle.

Fill neatly: the recipe suggests 2–3 falafel per pocket. Avoid forcing the bread open, which can split it and let the filling fall out.

Serving ideas

The tomato, cucumber, lettuce and capsicum add freshness and crunch alongside the warm falafel. Keep some sauce for drizzling at the table.

For a wrap, slit the pitta on one side, fill it in the same order and roll it tightly. Pickled cucumber and jalapeños are the suggested accompaniments.

Recipe notes & tips

• Soak the chickpeas overnight, as the recipe requires, and do not boil them.
• Grind the falafel ingredients to a coarse texture rather than a smooth paste.
• Use medium heat for frying and wait for a golden exterior before draining.
• Prepare the sauce while the chickpeas soak to make assembly quicker.
• Open the pitta gently along its cut edge to help prevent tearing.
• Keep the pitta, falafel and salad separate until serving if you want to avoid soggy bread.

Variations

• Yoghurt sauce: use yoghurt instead of water for a creamier tahini sauce.
• Water-based sauce: use water for a lighter, pourable finish.
• More heat: increase the green chilli to taste.
• Pitta pockets: cut the bread in half and fill each half with falafel and salad.
• Falafel wraps: slit a whole pitta, fill it, then roll it tightly.
• Pickled finish: serve with pickled cucumber and jalapeños as suggested.

Common mistakes to avoid

• Boiling the chickpeas: the method calls for soaking only; drain and rinse them without cooking.
• Over-blending: a smooth falafel paste loses the coarse texture; stop when the ingredients are finely chopped and combined.
• Loose mixture: drain the soaked chickpeas thoroughly before blending so excess water does not make shaping harder.
• Uneven shaping: patties or balls of very different sizes may fry at different rates; make them similar in size.
• Frying too hot: the outside can colour before the patties cook through; keep the heat at medium.
• Overfilling the pitta: too much filling can tear the pocket; use 2–3 falafel and add the salad carefully.

How to store

Keep leftover falafel and sauce in separate airtight containers in the fridge and use within 3 days. Reheat the falafel in an oven or frying pan until hot; assemble the pitta just before serving. Store assembled sandwiches only if necessary, as the bread can become soggy.

Frequently asked questions