Falafel sandwiches with sesame mint yoghurt sauce

Try a healthy falafel sandwich if you fancy a lighter option.

  • Preparation Time20 mins
  • Cooking Time8 mins
  • Serves6
  • DifficultyMedium
2 (425g) tins garbanzo beans (chickpeas), drained, rinsed
3-4 tbsps, plus 1/2 cup plain flour
1/4 cup packed fresh coriander leaves
1/2 cup packed fresh parsley leaves
2 cloves garlic
1 lemon, zested, juiced
1 tsp ground cumin
1/8 tsp cayenne pepper
1 large egg, lightly beaten with a fork
Salt and pepper
3L vegetable oil, for frying
3 good-quality pita breads, halved
Sesame mint yoghurt sauce, recipe follows

For the fixings

1 English cucumber, peeled, chopped into 2 1/2cm pieces
1 small head iceberg lettuce, chopped into bite-sized pieces
1 small red onion, thinly sliced
1 green pepper, seeded, chopped into bite-sized pieces

For the sesame mint yoghurt sauce

480ml plain full-fat yoghurt, preferably Greek-style
1 bunch mint leaves, finely chopped
1/4-1/2 tsp dark sesame oil
Salt and pepper
1) In a food processor, combine the chickpeas, 3-4 tablespoons flour, herbs, garlic, cumin, cayenne, egg, salt and pepper; pulse together until almost smooth. Transfer mixture to bowl. The mixture should be firm enough to form balls; if not, add additional flour as needed.

2) Shape mixture into balls about 5cm in diameter. Toss balls in remaining 1/2 cup flour to coat all over. Set aside until oil is hot enough to fry.

3) Heat oil over medium-high heat until about 190C. Test with some extra falafel mix to see if the temperature is right; it should sink and rise to the surface and float. Add falafel balls in batches so as not to crowd them and cook until crisp and golden, about 8 minutes. Carefully remove from oil and drain on paper towels.

Fill pita halves with a few falafel balls, cucumber, lettuce, onions and peppers, and top with yoghurt sauce.

Yoghurt sauce:
Combine all ingredients in a bowl until well incorporated. Season with salt and pepper, to taste. Refrigerate until ready to serve.

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