deconstructed falafel sandwich

Deconstructed falafel sandwich

  • Author: ari | well seasoned
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Total Time: 10 minutes
  • Yield: 2 sandwiches 1x
  • Category: Lunch
  • Method: Raw
  • Cuisine: Middle Eastern


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!



  • 1 (15 oz) can chickpeas, (rinsed)
  • 3 Tbsp red wine vinegar
  • 1 small shallot, (thinly sliced) or about 2 Tbsp red onion, minced
  • ½ cup chopped dill, (divided)*
  • ½ tsp cumin
  • kosher salt
  • freshly ground black pepper
  • ½ cup nonfat Greek yogurt
  • ¼ cup chopped mint
  • 1 Tbsp fresh lemon juice
  • ½1 cup arugula micro greens ((or any 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 steel cut oat bread from Whole Foods))


  1. 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.
  2. In another small bowl, combine Greek yogurt, mint, ¼ cup dill, and lemon juice. Stir to combine, then set aside.
  3. 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.


*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.


  • Serving Size: 1/2 sandwich
  • Calories: 502
  • Sugar: 14.8g
  • Sodium: 81mg
  • Fat: 12g
  • Saturated Fat: 1.8g
  • Carbohydrates: 77.9g
  • Fiber: 22.8g
  • Protein: 26.7g
  • Cholesterol: 1mg

Keywords: falafel sandwich, easy falafel recipe, gluten free falafel, homemade falafel

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