This delightful vegetarian sandwich boasts tons of flavor from the yogurt sauce and quick-pickled veggies, and it's only 400 calories! You can make the pickled vegetables, falafel mixture and tzatziki sauce ahead of time for easy meal-prep lunches or dinner later in the week.

Hilary Meyer
Source:, October 2018


Recipe Summary

40 mins
40 mins


Pickled Vegetables
Tzatziki Sauce


Instructions Checklist
  • To prepare pickled vegetables: Combine carrot, onion, vinegar, sugar and 1/8 teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat and cook, stirring occasionally, until the vegetables have softened, about 5 minutes. Drain and set aside.

  • To prepare falafel: Place chickpeas, parsley, scallions, egg, flour, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture that holds together when pressed forms. (The mixture will be moist.) Using a generous 1/4 cup each, form the chickpea mixture into 8 patties.

  • Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook until the bottoms are golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.

  • Meanwhile, to prepare tzatziki sauce and serve: Combine yogurt, cucumber, dill, lemon juice and salt in a medium bowl. Warm pitas, if desired. Divide the pickled vegetables and patties among the pita halves and serve with the sauce.


To make ahead: Refrigerate pickled vegetables (Step 1) for up to 3 days. Prepare falafel through Step 2 and refrigerate for up to 2 days. Refrigerate the tzatziki sauce (Step 4) for up to 2 days.

Nutrition Facts

340 calories; protein 16.5g 33% DV; carbohydrates 59.5g 19% DV; dietary fiber 9.9g 40% DV; sugars 10.1g; fat 10.6g 16% DV; saturated fat 1.7g 9% DV; cholesterol 48.4mg 16% DV; vitamin a iu 5503.9IU 110% DV; vitamin c 10.3mg 17% DV; folate 168mcg 42% DV; calcium 134.1mg 13% DV; iron 3.8mg 21% DV; magnesium 83.4mg 30% DV; potassium 497.2mg 14% DV; sodium 747.7mg 30% DV; thiamin 0.3mg 26% DV; added sugar 6g.