Avocado chickpea sandwich is a type of baked falafel made without cilantro leaves but mint instead. Served with mini pita breads, a low fat yogurt sauce and some extras toppings like avocado, tomato, lettuce and onion sprouts. A fun, healthy, vegetarian lunch!

For the fresh cilantro haters out there, this is the way to make your falafels. I love making those, they are aromatic, healthy and fun because everyone gets to choose their toppings. I love a good crispy chickpea fritter but the frying factor turns me off. If you are looking for an healthier version, try these oven backed chickpea with mint fritters. Also, served this way, it’s more convivial and fun to combine with lovely textures like smooth yogurt, crunchy lettuce and juicy tomatoes.

The right texture

I like to make the patties slightly chunkier, not too smooth, with bits of chickpeas showing through here and there. The size is up to you, can do smaller size if you have little ones, or longer ones if you prefer. Chickpea flour is fantastic binder, and totally gluten free. This recipe uses canned chickpeas, because to make the patties, it’s way easier this way. Fresh chickpeas wouldn’t hold as well. I also wanted to imitate the crunchy exterior from fried falafels by adding a coat of breadcrumbs to the falafels but this step is totally optional.

Baked Falafel

The mint inspiration

This recipe inspiration comes from a great falafel pita sandwich I’ve ate from a food truck, last year, made with mint instead of cilantro leaves, it was surprisingly fantastic. I’m not a cilantro hater but I know there is a lot out there, so this recipe is spot on for you!

Chickpeas for a better health

Chickpeas has been cultivate since 7000 BC, such an old bean! Without saying its health properties are as long as they are old. Let’s just name a few; lower bad cholesterol, filled with fibres, minerals, vitamins and proteins, help regulate blood pressure, etc. In other words, chickpeas will bring you to your old days. You can make a Backed Falafel Pita Sandwiches dinner and keep the rest for a quick snack the next day, or as a salad topping. These falafels conserves very well for a few days.

Toppings

pita toppings
pita toppings

These chickpea fritters goes everywhere and with anything, whether it’s on top of a salad, rice, in a pita bread or even tortilla bread. My own personal favorite is in small pita breads with lots of veggies. Could also be a great picnic dish! If you want to make your own pitas check out the recipe from a fellow food blogger, Sarah James from Tales From The Kitchen Shed here.

Alternative toppings

As for the sides, I always enjoy to fill a plate with colorful veggies for this particular recipe. This time, I’ve added lettuce, tomato, avocado, onions sprout and a yogurt style sauce. It could as well have been Babaganoush, halloumi, feta, roasted peppers, olives, spinach, etc. For the yogurt sauce recipe, I’ve used this one here, a low calories, low sodium and almost fat free sauce.

So enough talking… let’s get to it!

Avocado Chickpea Sandwich

5 from 1 vote
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 15 fritters of 3cm
Calories 73
These avocado chickpea Sandwiches are similar to falafel but made without cilantro leaves but mint instead. Served with mini pita breads, a low fat yogurt sauce and some extras toppings like avocado, tomato, lettuce and onion sprouts. A fun and healthy vegetarian lunch for the family!

Ingredients

Falafels

  • 400 g canned chickpeas
  • 1 onion (finely chopped)
  • 2 garlic cloves (finely chopped)
  • 1 tbsp tahini
  • 2 handful fresh mint leaves
  • 1 tsp cumin powder
  • 1/2 tsp coriander powder
  • 1/2 tsp sweet paprika
  • 50 g chickpea flour
  • 10 drops tabasco
  • 1 egg
  • 2 tbsp olive oil
  • 30 g breadcrumbs (optional)
  • salt and pepper

Toppings

Instructions 

  • In a blender, blend the garlic cloves, onion, chickpeas and the mint into a rough paste.
  • In a big bowl, add the tahini, the spices, chickpea flour, olive oil, tabasco, egg and seasoning to the chickpea paste and mix well (don’t be shy use those hands).
  • Form with the hands, small balls of 3-4 cm and add a none stick covered oven rack.
  • Cover the patties with a few breadcrumbs just to add a touch of crunch. *optional
  • Cook in the oven at 180°C (350F) for 20 minutes, turn mid way.
  • Serve with pita breads, avocado, tomatoes, onion sprouts and yogurt sauce.

Notes

  • You can also cook these in the Air fryer at same temperature for 15 minutes.
  • Can be stored in the fridge a few days.
Author: thefoodolic
Calories: 73kcal
Course: Plato principal
Keyword: air fryer, avocado, baked, chickpeas, falafels, fritter, mint, no cilantro, pita, sandwiches

Nutrition

Calories: 73kcal | Carbohydrates: 8g | Protein: 3g | Fat: 3g | Saturated Fat: 0.5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 0.04mg | Sodium: 111mg | Potassium: 110mg | Fiber: 2g | Sugar: 1g | Vitamin A: 37IU | Vitamin C: 2mg | Calcium: 22mg | Iron: 1mg
Nutrition Facts
Avocado Chickpea Sandwich
Amount per Serving
Calories
73
% Daily Value*
Fat
 
3
g
5
%
Saturated Fat
 
0.5
g
3
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
0.04
mg
0
%
Sodium
 
111
mg
5
%
Potassium
 
110
mg
3
%
Carbohydrates
 
8
g
3
%
Fiber
 
2
g
8
%
Sugar
 
1
g
1
%
Protein
 
3
g
6
%
Vitamin A
 
37
IU
1
%
Vitamin C
 
2
mg
2
%
Calcium
 
22
mg
2
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

baked falafel pita
falafel pita sandwish

31 Comments

  1. Your falafels look delicious with all those healthy sides, I like how you’ve made them extra minty and baked them in the oven. Thanks so much for linking to my pita bread recipe, next time I make some I reckon I’ll be baking some extra minty falafels to fill them 🙂

  2. That meal looks great. I love falafel and make them at home as well. My favorite veggies to include are iceberg lettuce, tomatoes, and extra tahini sauce 🙂

  3. I love eating chick peas. Had no clue they were so healthy for me. I also love falafels…I must try your recipe, these look yummy.

  4. Fred Nonterah Reply

    I love, love falafel! When I was in college I would always get one for lunch. Your version looks very delish. Thanks for sharing!

  5. Markus Mueller Reply

    I love Falafel! These look super tasty! Can you make these without chickpea flour? I couldn’t find any!

  6. Falafels are great. I love putting those little balls on salads too. I am not a “mint” person, but certainly can sub in another flavour.

  7. Mmmm those look lovely! I’ve not made falafels very often as I find all the recipes I’ve tried were too dry, but I’ll definitely be giving yours a try!

  8. This looks so tasty and fresh. I haven’t made falafel yet, but I’ve had them a lot at a local restaurant. I’ll have to try your version for my first go at it!

  9. I loved your home cooked recipe. It looks and sounds so yummy, that I want to eat it right now.

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