Falafel + Yogurt Sauce Recipe


Happy Sunday!

I hope you have all had a wonderful and refreshing weekend after what I’m sure has been a busy week for everyone. I myself have had quite the last two weeks so I made sure to spend some time pampering myself this weekend. One of my favorite things to help me decompress is to develop new recipes. When I’m in the kitchen it’s like all of my sources of stress disappear and I find myself to be calm, cool and collected.  This weekend I had a flood of recipe ideas that I can’t wait to share with you because you are going to LOVE them! For today, I will be sharing with you one of the recipes I finally perfected after much time and that is my beloved falafel recipe. The first time I had falafel was in a local Greek restaurant in the form of a pita sandwich. I loved how filling and fresh it was and couldn’t stop thinking about it for a while. I decided to give making them at home a shot with one major modification– I would avoid deep frying them in oil. One of the best parts about falafel is the crispiness of the falafel itself, but I figured I could make them just as delicious by simply pan-frying them instead. After making a few tweaks to the recipe I finally landed on a winner and today I get to share it with you. These falafels can be used to make lettuce wraps, pita sandwiches, salads, and so much more as they are extremely versatile. They provide a healthy serving of fiber and plant-based protein along with an abundance of vitamins and minerals. These falafels require very minimal heating which makes them great as we dive deeper into the warm weather season!  I especially like to make these at the beginning of the week to keep them in the fridge so I can quickly make a meal. The necessary ingredients are very minimal which also makes this recipe incredibly budget-friendly! Let’s get started by getting into what you will need to make this recipe.




◊ Makes 12

  • 15 oz. garbanzo beans (about 2 cups)
  • juice of 1/2 lemon
  • 1/4 cup fresh parsley
  • 1/4 cup fresh cilantro
  • 3 cloves garlic
  • 1/2 medium sized onion
  • 1 tsp salt
  • 1 1/2 tsp cumin
  • 3-4 tbsp flour

Optional toppings:

  • cucumbers
  • tomatoes
  • lettuce
  • feta cheese
  • hummus
  • red onion
  • roasted red peppers
  • kalamata olives

Cucumber yogurt sauce

  • 1 cup plain yogurt (I used an unsweetened cashew yogurt but use whatever you’d like)
  • 1 large cucumber, diced & seeded
  • 1 tsp dried dill weed
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tbsp olive oil
  • 1 tsp salt
  • juice of 1/2 lemon


  1. Add all of the ingredients EXCEPT for the flour into a food processor to combine. The texture should be mostly smooth.
  2. Once the falafel mixture is uniform, add in the flour 1 tbsp at a time. Depending on how “wet” your falafel mixture turns out you may or may not need to add more.
  3. The falafel mixture is ready when you can roll it into a ball without getting it stuck to your hands.
  4. If your falafel mixture does not form a neat ball, try placing it in the freezer for 15 minutes.
  5. Heat a small amount of avocado oil or olive oil in a medium saucepan and add in the formed falafels once hot.
  6. Cook on medium heat turning after 3-4 minutes or until it is golden brown.
  7. Serve as a pita sandwich, on top of a salad, or over a bed of quinoa and you’ve got a delicious meal!

Thank you for taking the time to check out my page! It always means so much to me when people take the time to check out my recipes. I hope you give this recipe a try and if you do, you can always tag me on Instagram @lifeatthemesa so we can see how it came out for you! As always, I hope you have a wonderful rest of your week and I look forward to sharing with you some more delicious and nutritious recipes.

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