The Latest

all lifestyle

BusinessFamilyGather

The Latest

food

lifestyle

Lover of all things food

Hi! I'm Ari, photographer and recipe developer behind Well Seasoned. As a former NYC chef, I'm spilling all my tips and tricks from the restaurant industry with you! To learn more about me click here.

hungry for more?

sign up for exclusive recipes, entertaining guides and more!

or check out these
popular categories:

stacked deconstructed falafel sandwich

Deconstructed Falafel Sandwich

Posted by: ari | well seasoned

This deconstructed falafel sandwich couldn't be easier to make! It's essentially smashed raw falafel topped with tangy yogurt sauce, greens, and veggies. It's a quick and healthy lunch recipe you're sure to love!

recipe +-

Posted by: ari | well seasoned
deconstructed falafel sandwich
Print Recipe
5 from 5 votes

Deconstructed Falafel Sandwich

This falafel sandwich couldn't be easier to make! It's essentially smashed raw falafel topped with tangy yogurt sauce, greens, and veggies. Great for lunch!
Prep Time10 mins
Total Time10 mins
Course: Lunch
Cuisine: Middle Eastern
Keyword: easy falafel recipe, falafel sandwich, gluten free falafel, homemade falafel
Servings: 2 sandwiches
Calories: 309kcal
Author: ari | well seasoned

Ingredients

  • 1 15 oz can chickpeas rinsed and drained
  • 3 Tbsp red wine vinegar
  • 1 small shallot thinly sliced (or about 2 Tbsp red onion, minced)
  • ½ cup dill chopped, divided
  • ½ tsp cumin
  • 1 ½ tsp kosher salt divided
  • ½ tsp freshly ground black pepper
  • ½ cup non-fat Greek yogurt
  • ¼ cup mint chopped
  • 1 Tbsp fresh lemon juice
  • ½ - 1 cup arugula micro greens or your favorite salad greens
  • ½ large avocado thinly sliced
  • ½ English cucumber sliced into ⅛" thick slices
  • 1 large heirloom tomato sliced into ⅛" thick slices
  • 4 slices of your favorite bread (I use oatmeal bread for this sandwich, LOVE the texture!)

Instructions

  • In a small bowl, combine chickpeas and red wine vinegar, then mash with the back of a fork until about ⅔ are mashed. Add shallot, ¼ cup dill, cumin, 1 teaspoon kosher salt, and ½ teaspoon black pepper, then stir to combine. Set aside.
  • In another small bowl, combine Greek yogurt, mint, ¼ cup dill, and lemon juice. Stir to combine, then set aside.
  • Lay out for slices of bread. Spread yogurt mixture equally onto each piece. On two halves, add a thick layer of mashed chickpeas. Top with sliced avocado, cucumbers, and tomatoes, then season each half with ¼ teaspoon kosher salt or a couple pinches of maldon sea salt. Place remaining slice of bread on top, then slice in half and serve immediately.

Notes

  • Feel free to use different herbs -- parsley and cilantro are great options!
  • Do not prep sandwiches more than a half hour in advance or the bread will become soggy.
  • Confused about how to cut and peel an avocado? Check out our helpful guide!

Nutrition

Serving: 1sandwich | Calories: 309kcal | Carbohydrates: 40g | Protein: 17g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 3mg | Sodium: 2014mg | Potassium: 902mg | Fiber: 10g | Sugar: 9g | Vitamin A: 1849IU | Vitamin C: 33mg | Calcium: 195mg | Iron: 4mg
Did you make this recipe?Tag @wellseasonedstudio and hashtag it #wellseasonedstudio!