Falafel in Pita with Yogurt and Vegetables

Name: Falafel in Pita with Yogurt and Vegetables
Total time: 30 min
Yield: 1 serving
Cuisine: Home cooking
Ingredients: Canned chickpeas — 240 g; Onions — 40 g; Garlic — 5 g; Cilantro — 12 g; Cumin — 2 g; Wheat flour — 20 g; Baking powder — 2 g; Pita bread — 1 pcs; Plain yogurt — 80 g; Tomatoes — 80 g; Cucumbers — 70 g; Leaf lettuce — 25 g; Lemon — 15 g; Olive oil — 5 ml; Salt — 2 g; Ground black pepper — 1 g

Chickpea falafel is cooked in the air fryer without deep-frying. Pita, yogurt, and fresh vegetables make the serving hearty and convenient for dinner.

Time: 30 min
Serving: 736 kcal
Ingredients: ≈ $3.01
Protein: 32 g

Healthy High protein Meat-free

Falafel in Pita with Yogurt and Vegetables

Ingredients

1 Canned chickpeaspack 400 g ≈ $1.20 240 g
2 Onions≈ $1.60 per kg 40 g
3 Garlic≈ $10.00 per kg 5 g
4 Cilantropack 50 g ≈ $1.20 12 g
5 Cumin 2 g
6 Wheat flour 20 g
7 Baking powder 2 g
8 Pita breadpack 5 pcs ≈ $2.50 1 pcs
9 Plain yogurtpack 300 g ≈ $2.19 80 g
10 Tomatoes≈ $4.67 per kg 80 g
11 Cucumbers≈ $3.67 per kg 70 g
12 Leaf lettucepack 150 g ≈ $0.65 25 g
13 Lemon≈ $4.70 per kg 15 g
14 Olive oil 5 ml
15 Salt 2 g
16 Ground black pepper 1 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

Rinse the chickpeas, dry them well, and blend with the onion², garlic³, cilantro⁴, cumin, salt, and pepper into a coarse, thick mixture.
Add the flour and baking powder, mix, and shape into 6 small balls or flattened patties.
Brush the falafel with oil and arrange in a single layer in the air fryer basket.
Cook at 190 °C for 12–14 minutes, turning after 7 minutes, until crusty and heated through.
Slice the tomato¹⁰, cucumber¹¹, and lettuce. Mix the yogurt with the lemon¹³ juice and a pinch of salt.
Warm the pita⁸ for 1 minute, cut it open, and fill with the vegetables, falafel, and yogurt sauce.

Tips

Why it works: Dry the chickpeas well. Excess moisture makes the mixture loose, and the balls crack at 190 °C.
Substitutions: Replace the cilantro with the same amount of parsley, the flavor will be milder. You can swap the plain yogurt for 10–15% sour cream.
Common mistakes: The mixture is most often blended into a purée. It sticks to your hands, looks shiny and holds its shape poorly.
Storing and reheating: Keep the falafel in the fridge for up to 3 days and reheat for 5–7 minutes in the air fryer at 180 °C. Assemble the pita with vegetables right before eating.
Serve with: Serve for dinner with sliced vegetables and extra yogurt sauce on the side.

In short

Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.

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Nutrition

Per serving and share of 2000 kcal

Calories	736 kcal	37%
Protein	32 g	42%
Fat	16 g	23%
Carbs	118 g	45%
Per 100 g	112 kcal

Cost

≈ $3.01per serving

Average supermarket prices, BLS (U.S. Bureau of Labor Statistics), October 2026. Your store will differ: products come in packs and each chain sets its own prices. The priciest item here is canned chickpeas.