Prepare your taste buds for a journey into the heart of the Middle East with this sensational Falafel recipe! These delightful, crispy chickpea patties are paired with a tangy yogurt sauce and wrapped in warm, whole wheat pita bread, making for a delicious and satisfying meal. Whether you're a seasoned chef or new to Middle Eastern cuisine, this dish is sure to become a family favorite. So, grab your apron and get ready to embark on a falafel feast!



  • 2 (15 oz.) cans garbanzo beans, drained
  • 1 ½ cups fat-free Greek yogurt
  • 1 onion, chopped
  • 1 cup fresh cilantro, chopped
  • 6 crushed garlic cloves
  • 2 tablespoons lemon juice
  • ½ teaspoon cayenne pepper
  • 2 teaspoons ground cumin
  • 1 egg
  • 3 tablespoons olive oil
  • 2 tablespoons flour (plus 1/3 cup for making patties)
  • 5 whole wheat pita breads, cut in half
  • 1 cup finely chopped kale
  • 1 tomato, sliced

Nutrition Facts:

Serving Size: 1
Servings Per Recipe: 5
Amount Per Serving

  • Calories: 320
  • Total Fat: 13.4g (20%)
  • Saturated Fat: 2.3g (11%)
  • Trans Fat: 0g
  • Sodium: 217mg (9%)
  • Total Carbohydrate: 37.6g (12%)
  • Dietary Fiber: 7.1g (28%)
  • Sugars: 11g
  • Protein: 16g


Yogurt Sauce: Start by preparing the yogurt sauce. In a bowl, combine 1 ½ cups of fat-free Greek yogurt, 1/4 cup chopped cilantro, 1/4 cup chopped onion, 2 crushed garlic cloves, 1/4 teaspoon cayenne pepper, and lemon juice. Season with salt and pepper to taste. Refrigerate this delightful sauce for at least an hour or up to a day to allow the flavors to meld.

Falafel Patties: In a food processor, blend together the drained garbanzo beans, 3/4 cup chopped onions, 3/4 cup chopped cilantro, 4 crushed garlic cloves, 1/4 teaspoon cayenne pepper, 2 teaspoons ground cumin, 2 tablespoons flour, and 1 egg. Pulse until a coarse paste forms. Shape this flavorful mixture into 1/2-inch thick patties and coat them evenly with flour on both sides.

Cook the Falafel: Heat 3 tablespoons of olive oil in a large skillet over medium-high heat. Carefully place the falafel patties in the skillet and cook until they turn a beautiful golden brown, which should take about 6-8 minutes per side.

Assemble Your Feast: Now, it's time to bring everything together. Serve your falafel patties inside warm whole wheat pita bread. Top them with the luscious yogurt mixture, slices of fresh tomato, and a generous helping of finely chopped kale.


  • For added convenience, you can prepare the falafel patties ahead of time and cook them just before serving.
  • Feel free to customize your falafel sandwiches with your favorite accompaniments, such as pickles or banana peppers.
  • With this delightful falafel recipe, you're not just creating a meal; you're embarking on a flavorful adventure that's sure to leave your taste buds singing with joy. Enjoy your fantastic falafel feast!
1 of 3