A Flavor-Packed, Protein-Rich Mediterranean Classic
If you’re looking for a crunchy, flavorful, and satisfying plant-based meal, this Crispy Vegan Falafel Pita with Cucumber Yogurt Sauce is exactly what you need. These golden-brown falafels are made with chickpeas, fresh herbs, garlic, and warm spices, then lightly fried or baked to crispy perfection. They’re stuffed into warm pita bread, topped with crunchy vegetables, and drizzled with a cool, creamy cucumber yogurt sauce that brings everything together beautifully.
Falafel is a Middle Eastern and Mediterranean favorite, traditionally served in wraps, salads, or mezze platters. This version is completely vegan, naturally gluten-free (if served with gluten-free pita), and high in protein and fiber.
Whether you’re making it for lunch, dinner, or meal prep, this recipe is easy, customizable, and bursting with bold flavors. If you love Mediterranean cuisine, this will quickly become a go-to meal in your kitchen!
Why You’ll Love This Vegan Falafel Pita
1. Crispy, Golden, and Flavorful Falafel
Made with chickpeas, garlic, cumin, coriander, and parsley, these falafels are crispy on the outside, tender on the inside, and loaded with Mediterranean flavors.
2. Cool and Creamy Dairy-Free Cucumber Yogurt Sauce
This sauce is a refreshing, tangy twist on traditional tzatziki, made with dairy-free yogurt, fresh cucumber, garlic, and lemon.
3. Wholesome, Protein-Packed, and Satisfying
Chickpeas provide plant-based protein, fiber, and essential nutrients, making this meal both nutritious and filling.
4. Perfect for Meal Prep and Make-Ahead Meals
Falafel stores well in the fridge or freezer, making it easy to prepare ahead of time and assemble when needed.
5. Customizable and Gluten-Free Friendly
Serve falafel in a pita, lettuce wrap, or over a salad, and easily make it gluten-free with a gluten-free pita or grain bowl.
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Ingredients
For the Falafel:
- 1 ½ cups dried chickpeas, soaked overnight (or 1 can, drained & rinsed)
- ½ cup fresh parsley, chopped
- ¼ cup fresh cilantro, chopped
- ½ red onion, diced
- 3 cloves garlic, minced
- 1 tbsp ground cumin
- 1 tsp ground coriander
- ½ tsp smoked paprika
- ½ tsp baking soda (helps make falafel light & airy)
- ½ tsp salt
- ¼ tsp black pepper
- 2 tbsp chickpea flour (or all-purpose flour)
- 1 tbsp lemon juice
- 2 tbsp olive oil (for frying)
For the Cucumber Yogurt Sauce:
- 1 cup unsweetened dairy-free yogurt (coconut or almond-based works best)
- ½ cup cucumber, grated and squeezed to remove excess water
- 1 tbsp lemon juice
- 1 clove garlic, minced
- 1 tbsp fresh dill or mint, chopped
- ½ tsp salt
- ¼ tsp black pepper
For Assembling the Pita Wraps:
- 4 pieces pita bread (or gluten-free wraps)
- 1 cup lettuce or arugula, chopped
- ½ cup cherry tomatoes, sliced
- ½ cup cucumber, diced
- ½ red onion, thinly sliced
- ¼ cup pickled red onions (optional, for extra tang)
- ¼ cup tahini sauce (optional, for extra creaminess)
Ingredient Breakdown
Chickpeas – The Base of the Falafel
Chickpeas provide a hearty, protein-packed foundation for falafel, giving it a slightly nutty, earthy flavor and a fluffy texture.
Parsley and Cilantro – The Flavor Boosters
Fresh herbs add bright, zesty flavors that make falafel light and aromatic.
Cumin and Coriander – The Signature Spices
These warm, earthy spices bring traditional Middle Eastern depth and warmth to the falafel.
Dairy-Free Yogurt – The Cooling Contrast
Coconut or almond yogurt provides the cool, creamy base for the cucumber yogurt sauce, balancing the richness of the falafel.
Pita Bread – The Soft, Pillowy Wrap
Pita holds everything together, making this dish easy to eat and perfectly portable.
Instructions
Step 1: Prepare the Falafel Mixture
- Soak the Chickpeas:
- If using dried chickpeas, soak them in water overnight for at least 12 hours. Drain and pat dry.
- If using canned chickpeas, drain, rinse, and pat dry to remove excess moisture.
- Blend the Ingredients:
- In a food processor, combine chickpeas, parsley, cilantro, red onion, garlic, cumin, coriander, smoked paprika, baking soda, salt, and pepper.
- Pulse until the mixture is grainy but holds together when pressed. Do not overblend—it should be slightly coarse, not a paste.
- Form the Falafel Balls:
- Transfer mixture to a bowl and stir in chickpea flour and lemon juice.
- Using your hands, form small falafel balls (about 1 ½ inches in diameter). Flatten slightly if pan-frying.
Step 2: Cook the Falafel
Option 1: Pan-Fry for Extra Crispiness
- Heat 2 tbsp olive oil in a pan over medium heat.
- Add falafels and cook for 3-4 minutes per side, until golden brown and crispy.
- Transfer to a paper towel-lined plate to drain excess oil.
Option 2: Bake for a Healthier Alternative
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Lightly brush falafel with olive oil and bake for 25 minutes, flipping halfway.
Option 3: Air Fry for Oil-Free Crispiness
- Preheat air fryer to 375°F (190°C).
- Lightly spray falafel with cooking spray and air fry for 15 minutes, shaking halfway.
Step 3: Make the Cucumber Yogurt Sauce
- Grate the cucumber and squeeze out excess water.
- In a bowl, mix dairy-free yogurt, cucumber, lemon juice, garlic, dill (or mint), salt, and pepper.
- Refrigerate until ready to serve.
Step 4: Assemble the Falafel Pita Wraps
- Warm pita bread in a dry pan or toaster for 1-2 minutes.
- Spread a generous layer of cucumber yogurt sauce inside each pita.
- Add lettuce, tomatoes, cucumber, red onion, and pickled onions.
- Stuff with 3-4 crispy falafels per pita.
- Drizzle with tahini sauce for extra creaminess.
- Serve with lemon wedges and enjoy!
Tips & Variations
- Make It Gluten-Free: Use gluten-free wraps or lettuce leaves instead of pita.
- For Extra Crunch: Add sliced radishes or shredded cabbage.
- Spice It Up: Add chili flakes or harissa sauce for a kick.
- Meal Prep Friendly: Store falafel in the fridge for up to 4 days or freeze for up to 2 months.
Nutritional Information (Per Serving)
- Calories: ~450
- Protein: ~18g
- Carbohydrates: ~55g
- Fats: ~14g
- Fiber: ~10g
- Iron: ~25% DV
This meal is high in fiber, plant-based protein, and essential vitamins, making it a nutritious and satisfying choice.
Conclusion
This Crispy Vegan Falafel Pita with Cucumber Yogurt Sauce is a fresh, flavorful, and satisfying Mediterranean-inspired meal that’s perfect for lunch, dinner, or meal prep.
Try this recipe and let me know how it turns out! Did you add any extra toppings? Share your experience in the comments below!
Disclaimer
Nutritional values are estimates. Always consult a professional for dietary advice.