10-Minute Deconstructed Falafel Sandwich
My Deconstructed Falafel Sandwich could not be easier to make. Smashed raw chickpeas are seasoned to taste like Middle Eastern falafel and are then topped with tangy yogurt sauce, whatever greens you have on hand, and lots of crisp veggies. One of my all-time favorite working lunches!
Servings: 2 sandwiches
Calories: 309kcal
Video
Ingredients
- 1 (15oz) can chickpeas, rinsed and drained
- 3 Tbsp red wine vinegar
- 1 small shallot, thinly sliced (or about 2 Tbsp red onion, minced)
- ½ cup fresh dill, chopped, divided
- ½ tsp cumin
- 1½ tsp Kosher salt, divided
- ½ tsp freshly ground black pepper
- ½ cup Greek yogurt, any variety
- ¼ cup fresh 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-inch thick slice
- 1 large heirloom tomato, sliced into ⅛-inch thick slices
- 4 slices of your favorite bread
Instructions
- Season the chickpeas. In a small bowl, combine drained chickpeas and 3 Tbsp red wine vinegar, then mash with the back of a fork until about ⅔ are mashed. Add thinly sliced shallot, ¼ cup dill, ½ tsp cumin, 1 tsp Kosher salt, and ½ tsp black pepper, then stir to combine. Set aside.
- Make the yogurt sauce. In another small bowl, combine ½ cup Greek yogurt, ¼ cup chopped mint, ¼ cup dill, and 1 Tbsp lemon juice. Stir to combine, then set aside.
- Assemble the sandwich. 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 tsp Kosher salt or a couple pinches of flaky sea salt. Place remaining slice of bread on top, then slice in half and serve immediately.
Notes
- Timing matters: Don't prep sandwiches more than a half hour in advance or the bread will become soggy.
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
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