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Jun 06

Falafel Sandwiches with Yogurt Sauce

These sandwiches are the perfect light, fresh-tasting vegetarian summer meal. The falafel are delicious and taste just as good as any falafel I’ve had from a restaurant (or maybe better because these are less oily than some). The yogurt sauce was light and not overpowering, a perfect complement, and I definitely recommend finishing your sandwich off with cucumber, tomatoes and arugula. Great combination. I listed the points+ values for the separate components of this recipe to accommodate different preferences (you may want to use more/less sauce, or you may want to serve the falafel outside a sandwich, etc). I was excited that these were so easy to make and they turned out fantastic. Take my advice and try them!


Falafel Sandwich with Yogurt Sauce

Yield: 6 sandwiches


Falafel Ingredients:

  • 15 oz can chickpeas (also labeled garbanzo beans), rinsed and drained
  • 3 tablespoons Tahini (sesame paste)
  • 1 large egg
  • 2 tablespoons lemon zest (this was about 2 lemons worth for me)
  • 1 ½ teaspoons ground cumin
  • 1 clove garlic, minced
  • 1 teaspoon lemon juice
  • 1 teaspoon ground coriander
  • ½ teaspoon chili powder
  • ¼ teaspoon salt
  • ¼ cup all-purpose flour
  • 2 tablespoons finely chopped onion
  • 2 tablespoons chopped parsley
  • ½ teaspoon baking powder
  • 4 teaspoons extra virgin olive oil

Yogurt Sauce Ingredients:

  • 1 cup plain fat free yogurt
  • 1 ½ tablespoons chopped cilantro
  • 1 tablespoon lemon juice
  • 1 ½ teaspoons ground cumin

Sandwich Ingredients:

  • 6 light whole wheat pita pockets (Weight Watchers brand recommended – only 3 P+)
  • arugula
  • cucumber
  • tomatoes


  1. In a food processor, combine the chickpeas, tahini, egg, lemon zest, cumin, garlic, lemon juice, coriander, chili powder and salt and pulse until the mixture is mostly smooth (still a little chunky). Pour the mixture into a large bowl and add the flour, onion, parsley and baking powder. Stir to thoroughly combine.
  2. Divide the mixture to 6 equal balls and then flatten each ball into a patty. The mixture will be sticky. Working in batches if necessary, add olive oil to a large skillet (reserve some for each batch) and bring to medium-high heat. Add patties and cook 2-3 minutes on each side, or until golden brown. Line a plate with paper towels and transfer finished patties onto the plate.
  3. To make the yogurt sauce, simply combine the yogurt, cilantro, lemon juice and cumin in a bowl and stir until thoroughly mixed.
  4. To build your sandwiches, slice each pita pocket in half and line the bottom of each opening with arugula. Slice the falafel patties in half as well and place half a patty in each pita opening. Spoon your desired amount of yogurt sauce into the pitas. Finish by stuffing the pitas with a few cucumber slices and chopped tomatoes.

Weight Watchers Freestyle SmartPoints:
6 per sandwich or 3 for just the falafel patty (SP calculated using the recipe builder on weightwatchers.com)

Weight Watchers Points Plus:
8 per sandwich or 5 for just the falafel patty (P+ calculated using the recipe builder on weightwatchers.com)

adapted from Vegetarian Times

4 comments on “Falafel Sandwiches with Yogurt Sauce”

  1. Emily, these look fantastic! I will definitely be making these this week!

  2. I’ll be making these this week!

  3. Do you have links to the nutrition facts for these recipes? They all sound SO good but I follow the old Weight Watchers points system and would love to be able to tell those point values too.

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