Falafel Sub Sandwich
Lunch • India
How to Make Falafel Sub Sandwich (Traditional & Healthy Version)
The Falafel Sub Sandwich is a vibrant fusion dish that brings together the flavors of Middle Eastern falafel with Indian spices and fresh vegetables, making it a popular choice for lunch across India. While falafel’s origins are not Indian, this version uses locally sourced ingredients and classic Indian cooking methods, such as using 'atta' (whole wheat flour) and a 'tawa' (griddle), to create a sandwich that resonates with Indian palates. The crispy, protein-rich falafel is nestled in a soft, whole wheat sub roll, layered with crunchy salad and tangy mint-coriander chutney. This healthy vegetarian recipe is perfect for busy weekdays, school lunches, or as an innovative party snack. Its adaptability to different dietary needs and Indian festivals, such as Holi or Diwali, makes it a crowd-pleaser. The Falafel Sub Sandwich offers a delicious balance of textures and spices, giving you a nourishing meal without compromising on taste. By using ingredients like kala chana (black chickpeas) or regular chana (chickpeas), and a medley of Indian spices, the dish becomes a wholesome, high-protein option that aligns with health-conscious Indian diets.
Ingredients(for 1 sub sandwich (approx. 6-inch))
- 1 cup Kala chana (black chickpeas) or chana (regular chickpeas), soaked overnight (काला चना/चना)
- 1/2 cup Onion, finely chopped (प्याज)
- 1/4 cup Fresh coriander leaves (धनिया पत्ता)
- 1 Green chili, chopped (हरी मिर्च)
- 2 Garlic cloves (लहसुन)
- 1/2 tsp Roasted cumin powder (भुना जीरा पाउडर)
- 2 tbsp Atta (whole wheat flour) (आटा)
- to taste Salt (नमक)
- 2 tbsp Olive oil or mustard oil (तेल)
- 2 Whole wheat sub rolls (आटे की ब्रेड)
- 1/2 Cucumber, sliced (खीरा) - optional
- 1 Tomato, sliced (टमाटर) - optional
- 2 tbsp Mint-coriander chutney (पुदीना-धनिया चटनी) - optional
- 2 tbsp Low-fat yogurt (for sauce) (दही) - optional
Instructions
- 1
Drain soaked kala chana/chana and blend with onion, coriander, green chili, garlic, cumin powder, and salt to form a coarse mixture.
5 minutes
Avoid over-blending; a coarse texture gives better falafel.
- 2
Transfer the mixture to a bowl. Add atta and mix well. Shape into small, flat patties.
5 minutes
Add more atta if the mixture is too wet.
- 3
Heat a tawa on medium flame. Drizzle with oil and shallow fry falafel patties until golden brown on both sides.
10 minutes
Cook on medium heat for crispiness without excess oil.
- 4
Slice whole wheat sub rolls and lightly toast on the tawa for added crunch.
2 minutes
Rub a garlic clove on the bread for extra flavor.
Why This Dish is Healthy
This sandwich avoids deep frying and refined flour, making it heart-friendly and suitable for weight management. High protein and fiber keep you full longer and help regulate blood sugar, which is ideal for those tracking macros. The addition of seasonal vegetables and homemade chutneys ensures you get wholesome nutrition without hidden calories or preservatives. Perfect for those seeking healthy, filling vegetarian lunch recipes.
This Falafel Sub Sandwich is rich in plant-based protein and fiber, thanks to kala chana or chana, which are staple pulses in Indian cuisine. Using atta instead of refined flour increases the whole grain content, providing more vitamins and minerals like iron, magnesium, and B vitamins. The inclusion of fresh vegetables boosts antioxidants, while the use of olive or mustard oil ensures healthy fats. Low-fat yogurt adds calcium and probiotics for gut health.
Pro Tips
- 💡Tip 1: For extra crunch, add shredded cabbage or pickled onions.
- 💡Tip 2: Make chutney ahead and refrigerate for busy mornings.
- 💡Tip 3: Use multi-grain sub rolls for added fiber and nutrients.
Storage & Serving
Store falafel patties in an airtight container in the fridge for up to 2 days. Assemble sandwiches just before serving to retain freshness and crunch.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 450.0 kcal |
