Best Hummus Falafel Pita Sandwich Recipe

Who doesn’t love a satisfying bite into a warm hummus falafel pita sandwich? This classic Middle Eastern delight combines crispy falafel balls, creamy hummus, and soft pita bread for a meal that’s flavorful, nutritious, and easy to make at home. Whether you’re a vegan enthusiast or just looking for a healthy lunch option, the hummus falafel pita is a go-to recipe that delivers big on taste without much fuss.

In this post, we’ll dive into everything you need to know about the hummus falafel pita, from what is falafel to how can I make falafel yourself. 

We’ll share a step-by-step hummus and falafel recipe that’s beginner-friendly, plus tips for perfect pita hummus assembly and hummus falafel pita bread choices. Get ready to whip up the best version yet.

What Is Falafel—and Why It Belongs in a Hummus Falafel Pita?

What is falafel? At its core, falafel is a beloved Middle Eastern street food made from ground chickpeas (or sometimes fava beans) blended with herbs, spices, and garlic, then shaped into balls or patties and deep-fried or baked until golden and crispy outside, tender inside. It’s naturally vegan, gluten-free, and packed with plant-based protein—about 20 grams per serving.

Falafel shines brightest in a hummus falafel pita sandwich. The crunchy falafel contrasts beautifully with smooth, garlicky hummus spread inside fresh hummus falafel pita bread. This combo creates a balanced bite: protein from falafel, creaminess from hummus, and chew from the pita. Originating from places like Egypt and Israel, falafel has become a global favorite, especially for its health perks—no meat needed, yet filling and fiber-rich to keep you energized through the day.

Pairing falafel with pita hummus isn’t just tradition; it’s smart eating. Hummus adds healthy fats from tahini and chickpeas, while the pita provides carbs for sustained energy. A single hummus falafel pita can hit 400-500 calories with veggies, making it ideal for weight management or post-gym recovery.

Why Make Hummus Falafel Pita at Home?

Store-bought hummus falafel pita often skimps on freshness or loads up on oil. Making your own hummus and falafel recipe lets you control ingredients, cut costs (under ₹200 per serving in India), and customize flavors—like adding Indian spices such as cumin or chaat masala for a desi twist.

Home versions taste better because you use dried chickpeas soaked overnight (key for texture, as seen in recipes like Monsoon Spice’s). Plus, it’s versatile: stuff it for sandwiches, crumble into salads, or serve as pita hummus dips. In Delhi’s hot summers, this no-cook assembly (after frying falafel) is a refreshing, make-ahead meal.

Ingredients for the Best Hummus Falafel Pita Sandwich

Serves 4 | Prep: 20 mins (plus soaking) | Cook: 20 mins

Falafel Ingredients:

• 1 cup dried chickpeas (soaked overnight; don’t use canned for best results)
• 1 small onion, chopped
• 3 garlic cloves
• 1/4 cup fresh parsley and cilantro
• 1 tsp cumin powder
• 1 tsp coriander powder
• 1/2 tsp baking soda (for crispiness)
• Salt and pepper to taste
• Oil for frying

For Creamy Pita Hummus

• 1 can chickpeas (or 1.5 cups cooked)
• 1/4 cup tahini
• 2 garlic cloves
• Juice of 1 lemon
• 2 tbsp olive oil
• Salt to taste
• Water to blend smooth

For Hummus Falafel Pita Bread

• 4 large pita breads (whole wheat for health boost)
• Sliced cucumber, tomatoes, red onion
• Pickles or pickled turnips
• Fresh lettuce or greens
• Optional: Yogurt sauce or hot sauce

These simple pantry staples make how can I make falafel straightforward—no fancy equipment needed.

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How to Make Crispy Falafel at Home (Step-by-Step)

Wondering how can I make falafel that’s crispy, not crumbly? Follow these easy steps for perfect results in your hummus and falafel recipe.

1. Soak and Prep Chickpeas: Rinse soaked chickpeas. In a food processor, pulse with onion, garlic, herbs, spices, baking soda, salt, and pepper until coarse (like wet sand—don’t over-blend, or it’ll be mushy).
2. Chill the Mixture: Refrigerate for 30 minutes. This firms it up for shaping.
3. Shape and Fry: Form into 1-inch balls or patties. Heat 2 inches oil in a pan to 350°F (test with a crumb—it should sizzle). Fry 3-4 minutes per side until golden. Drain on paper towels. (Bake alternative: 400°F for 20 mins, flipping halfway.)

Your falafel is now ready to star in the ultimate hummus falafel pita!

Quick Homemade Hummus for Falafel Sandwiches

While falafel rests, whip up pita hummus—the creamy glue for your sandwich.

Blend all hummus ingredients until silky (add water for desired thickness). Taste and adjust lemon for tang. This yields 2 cups—extras store in the fridge for 5 days. Pro tip: Roast garlic first for deeper flavor, inspired by Kannan’s Kitchen vibes.

How to Assemble the Perfect Falafel Pita Sandwich

1. Slice pita halfway to create a pocket.
2. Spread 2 tbsp pita hummus inside.
3. Stuff with 4-5 falafel balls.
4. Layer veggies: cucumber slices, tomatoes, onions, lettuce.
5. Drizzle extra hummus or tahini sauce.
6. Wrap in foil for that street-food feel.

One hummus falafel pita is a complete meal. For wraps like Being Nutritious, roll it flatbread-style.

Health Benefits of a Hummus Falafel Pita

A hummus falafel pita isn’t just tasty—it’s a powerhouse. Per sandwich:

• Protein: 25g (falafel + hummus)
• Fiber: 12g (aids digestion)
• Healthy fats: From tahini and olive oil
• Vitamins: C from veggies, iron from chickpeas

It’s low glycemic, perfect for Delhi’s active lifestyles or gym-goers tracking macros. Swap fried falafel for baked to drop calories further.

Falafel Pita Mistakes to Avoid + Pro Tips

• Hummus Falafel Pita Bread Hack: Use mini pitas for appetizers or naan as an Indian sub.
• Avoid sogginess: Add veggies last.
• Make-ahead: Prep falafel and hummus separately; assemble fresh.
• Spice it up: Add chili flakes or mango pickle for fusion.
• Freezer-friendly: Freeze uncooked falafel balls for quick meals.

Common pitfalls? Using canned chickpeas for falafel (too wet) or skipping chill time.

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Best Hummus Falafel Pita Sandwich Recipe

Bhumika Kaushal

Make the Best Hummus Falafel Pita Sandwich at home with this easy 40-minute recipe. Crispy golden falafel balls made from soaked chickpeas pair perfectly with creamy homemade hummus, fresh cucumber, tomatoes, red onion, and pickles stuffed inside warm whole wheat pita bread. This vegan protein powerhouse delivers 25g protein per sandwich - perfect gym fuel or Delhi office lunch under ₹200 per serving. No fancy equipment needed, beginner-friendly, and meal-prep ready.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 20 minutes mins

Total Time 40 minutes mins

Course Breakfast, Lunch, Snack

Cuisine Middle Eastern, vegan

Servings 4 sandwiches

Calories 450 kcal

Equipment

• 1 Food Processor For falafel mixture (blender also works)
• 1 Mixing bowl Medium size for chilling dough
• 1 set Measuring Cups/Spoons For accurate spices
• 1 Kadhai/Frying Pan Deep frying (2-3 liter)
• 1 Slotted spoon Remove falafel from oil
• 1 pack Paper Towels Drain excess oil
• 1 Cutting Board Veggie prep
• 1 Sharp Knife Slice cucumber, tomatoes
• 1 Falafel Scoop 1.5 tbsp size (optional, ₹200)
• 1 Thermometer Oil temp 350°F (optional)

Ingredients

  

For Falafel (makes 16 balls):

• 1 cup dried chickpeas (soaked overnight)
• 1 small onion, roughly chopped
• 3 garlic cloves
• ¼ cup fresh parsley + cilantro
• 1 tsp cumin powder
• 1 tsp coriander powder
• ½ tsp baking soda
• Salt & black pepper to taste
• Vegetable oil for frying

For Pita Hummus:

• 1 can (15 oz) chickpeas, drained
• ¼ cup tahini
• 2 garlic cloves
• Juice of 1 lemon
• 2 tbsp olive oil
• 2-3 tbsp water
• Salt to taste

For Assembly:

• 4 pcs large whole wheat pita breads
• 1 cucumber, thinly sliced
• 2 tomatoes, sliced
• ½ red onion, thinly sliced
• Pickle slices
• Fresh lettuce leaves
• Tahini sauce (optional)

Instructions

 

Make Falafel Mixture

• Drain soaked chickpeas.
• In food processor, pulse chickpeas, onion, garlic, herbs, spices, baking soda, salt, pepper until coarse (like wet sand).
• Chill mixture 30 minutes

Fry Falafel

• Heat 2 inches oil to 350°F (175°C).
• Shape into 1-inch balls. Fry 3-4 minutes per side until golden.
• Drain on paper towels. (Bake option: 400°F/20 mins)

Make Hummus

• Blend all hummus ingredients until smooth.
• Adjust with water for creamy texture.

Assemble Sandwich

• Warm pita breads slightly.
• Cut pocket, spread 2 tbsp hummus inside.
• Add 4-5 falafel balls, veggies, pickles.
• Drizzle tahini. Serve immediately

Notes

Make-Ahead Tips
Falafel: Freeze uncooked balls for up to 1 month. Thaw and fry straight from freezer.
Hummus: Keeps in fridge 5-7 days or freeze in ice cube trays for 3 months.

Substitutions
No pita bread? Use naan, roti, or lettuce wraps.
No tahini? Try peanut butter with extra lemon juice.
For baked falafel: Cook at 400°F for 20 minutes, flip halfway through.
Indian style: Add chaat masala and green chutney.

Storage
Best to assemble sandwiches fresh each day.
Falafel alone keeps in fridge 3 days or freeze cooked ones for 2 weeks.
Perfect for meal prep and office lunches.

Common Problems & Fixes
If falafel is mushy: Never use canned chickpeas. Always soak dried ones overnight.
If balls fall apart: Chill mixture 30 minutes and don't over-blend in processor.
Oil temperature: Should be 350°F - test by dropping in a small piece (should sizzle immediately).

How to Serve
Classic way: Drizzle with tahini sauce and sprinkle sumac.
Indian style: Serve with mint raita and chili pickle.
Make it a bowl: Crumble falafel over quinoa and roasted vegetables.

Nutrition (per sandwich)
25g protein, 12g fiber, 450 calories
Vegan, high-fiber, good for gym and diabetes-friendly

Cost
Total for 4 sandwiches: ₹180 (₹45 each)

For Different Needs
To make more: Double the recipe - falafel freezes well.
For kids: Make smaller balls with less spice and serve with yogurt dip.