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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.

Source: EatingWell.com, October 2018


Read the full recipe after the video.

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

1 pita (2 patties, 1/4 cup vegetables & 2 tablespoons sauce)
340 calories; protein 16.5g; carbohydrates 59.5g; dietary fiber 9.9g; sugars 10.1g; fat 10.6g; saturated fat 1.7g; cholesterol 48.4mg; vitamin a iu 5503.9IU; vitamin c 10.3mg; folate 168mcg; calcium 134.1mg; iron 3.8mg; magnesium 83.4mg; potassium 497.2mg; sodium 747.7mg; thiamin 0.3mg; added sugar 6g.

3 starch, 1 1/2 fat, 1 lean protein, 1/2 other carbohydrate, 1/2 vegetable