A falafel sandwich is a popular dish made from fried bean balls, usually chickpeas. These balls are mixed with various spices and vegetables and pressed into a circular or round shape, then fried in oil until golden and crispy.
It is often served in pita bread and accompanied by ingredients such as pickles, tomatoes, lettuce and onions. It is also served with various sauces such as tahini, yogurt sauce or hot sauces to create a delicious and unique flavor.
How to make Falafel Sandwich at home
This falafel sandwich has become a popular food option among vegetarians and non-vegetarians due to its variety of flavors and its richness in plant-based proteins.
This sandwich is known not only in the USA but all over the world as a delicious and quick meal.
Ingredients to make Falafel Sandwich
The ingredients needed to make falafel sandwiches are as follows:
- Chickpeas: 2 cups
- Potatoes: one medium
- Cumin powder or black cumin: 1 tablespoon
- Onion: 1 large
- Garlic: 2 large cloves
- Fresh lemon
- Salt: to taste
- Red pepper and
- Turmeric: as needed
Nutrition Table For the Ingredients
Ingredient | Quantity (per 1 serving) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) | Sodium (mg) |
Chickpeas (cooked) | 1/2 cup (~82g) | 134 | 7 | 22 | 2 | 6 | 6 |
Potato (medium, ~150g) | 1/4 potato (~37.5g) | 33 | 0.8 | 8 | 0 | 0.8 | 0 |
Onion (large, ~150g) | 1/4 (~37.5g) | 15 | 0.3 | 3.5 | 0 | 0.5 | 1 |
Garlic (2 cloves) | 1/2 clove (~1.5g) | 2 | 0.1 | 0.5 | 0 | 0.1 | 0 |
Lemon juice | 1/4 lemon (~10ml) | 3 | 0.05 | 1 | 0 | 0.1 | 0 |
Cumin powder | 1/4 tbsp (~1.5g) | 5 | 0.2 | 0.5 | 0.3 | 0.4 | 1 |
Red pepper | 1/4 tsp (~0.5g) | 1 | 0 | 0.2 | 0 | 0.1 | 0 |
Turmeric | 1/8 tsp (~0.25g) | 1 | 0 | 0.2 | 0 | 0.1 | 0 |
Salt | To taste | 0 | 0 | 0 | 0 | 0 | 200 |
Approximate Total per Serving:
- Calories: 193 kcal
- Protein: 8.45 g
- Carbs: 35.9 g
- Fat: 2.3 g
- Fiber: 8 g
- Sodium: 208 mg
⚠️ Notes:
- This table does not include tahini, pita, or any sauces you may add to the falafel sandwich.
- Nutritional values are rounded and approximate.
Falafei Sandwich: The Preparation
Step 1 – Preparing The Potatoes For Falafel
Among the important tricks that make ready-made and market-made falafel sandwiches delicious is the presence of potatoes in it.
Most delis add some potatoes to make falafel, which makes the falafel taste very delicious. This is because adding potatoes to this mixture makes the falafel texture hollow and spongy.
Therefore, falafel that contains potatoes is very similar to outdoor and market-made falafel.
Step 2 – Grind The Peas And Potatoes
The second important point in market falafel is the method by which the chickpeas and other ingredients are ground, and for this purpose they use only a meat grinder.
When grinding the chickpeas and falafel ingredients, they install the coarse outlet of the meat grinder on it so that the chickpeas are easily ground and minced.
If they use the fine outlet of the meat grinder, it will cause the chickpeas to be crushed and pureed too much and even damage the grinder or burn it.
While you are grinding the chickpeas in the meat grinder, cut the potatoes into several pieces and put them in the meat grinder along with the chickpeas to grind. Finally, put the chopped onion and garlic in the meat grinder and grind them.
Then, grind the dough that was ground once in the meat grinder a second time with a finer output until the falafel dough is smooth, sticky, and cream-colored.
Step 3 – Adding Fresh Lemon Juice To The Falafel Ingredients
- Cut the fresh lemon and squeeze its juice;
- Add this fresh lemon juice to the falafel liquid and mix. Even if you don’t have fresh lemon available, don’t skip this step from falafel. You can also use industrial lemon juice. Because adding lemon juice plays an important and effective role in flavoring the falafel.
Step 4 – Add Falafel Spices
In this step, add salt, black pepper, and turmeric in the specified amounts to the falafel mixture and mix.
Step 5 – Kneading The Falafel Ingredients
Next, it is best to knead the falafel dough thoroughly by hand and continue to do so for about 3 minutes. This will allow the flavors of the ingredients to blend together and make it sticky.
Step 6 – Re-grinding The Material
Grind the falafel mixture in the meat grinder again. At this stage, there is no limit to the use of the grinder outlet and you can do this with either the fine or coarse outlet. However, it is more appropriate to install the fine and smaller outlet on the machine.
Then, choose the desired pan and pour a generous amount of oil into it. Place the pan over low heat until it heats up slowly.
Step 7 – Molding The Falafel Ingredients And Frying Them
To shape and fry falafel, it is best to use a special falafel mold. To do this, pour the falafel batter into the mold and, after it is completely filled and pressed, flatten it with the back of a spoon.
This will help it maintain its shape and not open up when you put the ingredients in the oil. Similarly, shape the falafel in the mold and pour it into the oil.
When you put the falafel in the pan, gently guide it into the oil. If you put the falafel in the oil too quickly, it will cause the oil to splash on your head and face and burn you.
Even if you use the right gloves, it is very wrong and incorrect to drop the falafel into the oil. Because in any case, it will cause the oil to splash and possibly even hit your eyes.
Step 8 – Frying Time For Falafel
Although it is necessary for the falafel to be completely submerged in the oil and fried, once one side of the falafel is completely browned and golden in the oil, make sure the other side is also completely browned.
Depending on the amount of oil in the pan, it will take about 10 minutes on average to fry both sides of the falafel.
Craving a healthy and flavorful meal?
Falafel Sandwich Nutrition Values per Serving
Nutrient | Amount per Serving |
Calories | 194 kcal |
Protein | 8.45 g |
Carbohydrates | 35.9 g |
Fat | 2.3 g |
Fiber | 8 g |
Sodium | 208 mg |
FAQs About Falafel Sandwich
What is a falafel sandwich?
A falafel sandwich is a Middle Eastern dish made with fried chickpea or bean balls mixed with spices and vegetables.
It is usually served in pita bread with toppings like tomatoes, lettuce, onions, pickles, and sauces such as tahini or yogurt sauce.
Is falafel healthy?
Yes, falafel is a plant-based, protein-rich food. One serving of a falafel sandwich provides approximately 194 kcal, 8.45 g protein, 36 g carbohydrates, 2.3 g fat, 8 g fiber, and 208 mg sodium, making it a nutritious option for vegetarians and non-vegetarians alike.
Can I make falafel at home?
Absolutely! Falafel can be made at home by grinding chickpeas and potatoes with onion, garlic, lemon juice, and spices, then shaping and frying the mixture. Homemade falafel allows you to control the ingredients and flavors.
What ingredients are needed for a falafel sandwich?
The main ingredients include chickpeas, potatoes, onions, garlic, fresh lemon juice, cumin, turmeric, red pepper, and salt. Optional additions include tahini sauce, pita bread, pickles, and fresh vegetables.
How should I fry falafel for the best results?
Use a deep pan with enough oil to fully submerge the falafel balls. Fry on low to medium heat, turning once each side is golden brown, usually for about 10 minutes. Proper frying ensures a crispy exterior and soft, spongy interior.
Can falafel be served in ways other than a sandwich?
Yes, falafel can also be served on a plate with rice, in a salad, or as a snack with dips like tahini, hummus, or yogurt sauce.
It’s versatile and pairs well with a variety of Middle Eastern dishes.
How should I store falafel sandwiches?
Store cooked falafel and bread separately in the refrigerator for up to 2 days. For longer storage, freeze the falafel in airtight containers. Avoid freezing lettuce or fresh vegetables to maintain their texture.
Are falafel sandwiches suitable for vegetarians and vegans?
Yes, falafel is plant-based and naturally vegetarian. For vegan options, skip yogurt or tahini sauce that contains dairy and serve with plant-based sauces instead.
