Why this fits a family on a budget
Canned chickpeas and pantry spices do the heavy lifting here, landing this filling, protein-packed meal at roughly $2.23 per serving. The air fryer delivers crispy falafel in under 15 minutes without any deep frying skill or mess.
• 2 15oz can canned chickpeas
• 1 cup packed fresh parsley
• 3 cloves garlic cloves
• 0.5 whole yellow onion
• 1.5 tsp ground cumin
• 1 tsp ground coriander
• 1.25 tsp salt
• 0.5 tsp black pepper
• 3 tbsp all-purpose flour
• 1 can olive oil spray
• 4 whole whole wheat pita bread
• 2 whole roma tomatoes
• 0.5 whole English cucumber
• 1 whole lemon
• 2 tbsp olive oil
• 3 tbsp tahini
1. Drain and rinse the chickpeas thoroughly, then spread them on a clean kitchen towel and pat them completely dry — this is important so the falafel holds together.
2. Roughly chop the onion and the parsley. Add the dried chickpeas, chopped onion, parsley, garlic cloves, cumin, coriander, 1 teaspoon of salt, and black pepper to a food processor or blender.
3. Pulse the mixture 10 to 15 times until everything is finely chopped and combined but NOT fully smooth — it should look like coarse, green-flecked crumbs, not a paste. Stop and scrape down the sides between pulses.
4. Transfer the mixture to a bowl and stir in the flour. The mixture should hold together when you squeeze a small amount in your fist. If it feels too wet, add 1 more tablespoon of flour.
5. Preheat your air fryer to 375°F for 3 minutes. While it heats, scoop the falafel mixture into 12 evenly-sized balls (about 2 tablespoons each) and flatten them slightly into thick patties.
6. Lightly spray the air fryer basket with olive oil spray, place the falafel patties in a single layer without touching, and spray the tops lightly with olive oil spray.
7. Air fry at 375°F for 12 to 14 minutes, flipping them halfway through at the 6-minute mark. They are done when the outsides are deep golden brown and feel firm when you press them gently.
8. While the falafel cooks, dice the roma tomatoes and cucumber into small pieces and add to a bowl. Juice the lemon over the bowl, drizzle with 2 tablespoons of olive oil, season with the remaining 0.25 teaspoon of salt, and toss to combine.
9. In a small bowl, stir the tahini with 2 tablespoons of warm water and a squeeze of lemon until it becomes a pourable sauce. If it seizes up, add water one teaspoon at a time.
10. Warm the pita breads directly in the air fryer at 350°F for 1 to 2 minutes until soft and pliable. Serve each pita loaded with 3 falafel patties, a scoop of the cucumber-tomato mixture, and a drizzle of tahini sauce.
Cost is a national-average estimate and varies by store and region.
This recipe was generated by Plento Pasto's AI from a library of family-friendly dishes and reviewed for a real photo before publishing. Cooking times, costs, and nutrition are estimates — use your judgment in the kitchen.