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Falafel wraps are a flavorful and satisfying dish that brings the taste of Middle Eastern cuisine right into your kitchen.
This handheld meal combines crispy, golden falafels, fresh, crunchy vegetables, and creamy, tangy sauces all wrapped in a soft, warm flatbread.
Whether you’re looking for a quick lunch, a hearty dinner, or a plant-based snack, falafel wraps deliver a perfect balance of textures and flavors.
What makes falafel wraps truly special is their versatility.
You can mix and match ingredients to suit your taste, add a spicy kick, or keep things mild and creamy.
Whether you’re a fan of traditional tahini or love a dollop of tzatziki, this customizable wrap is perfect for everyone.
With a simple step-by-step process, you’ll see just how easy it is to create this iconic dish at home.
Health Benefits of Falafel Wrap:
Rich in Plant-Based Protein: Falafel is made from chickpeas, a great source of plant-based protein, which helps support muscle growth, repair, and overall body function.
High in Fiber: The chickpeas and vegetables provide a high amount of dietary fiber, which supports digestion, helps maintain healthy blood sugar levels, and promotes feelings of fullness.
Loaded with Nutrients: Fresh vegetables like tomatoes, cucumbers, and lettuce contribute essential vitamins and minerals, such as vitamin C, vitamin K, and potassium, which support overall health and immune function.
Heart-Healthy Fats: The olive oil used for frying or drizzling on the falafel adds healthy monounsaturated fats, which support heart health and reduce the risk of heart disease.
Anti-Inflammatory Properties: Ingredients like parsley and cilantro are rich in antioxidants and compounds that help reduce inflammation in the body.
Low in Cholesterol: This plant-based recipe is cholesterol-free, making it a heart-healthy option that can help manage cholesterol levels and promote cardiovascular health.
Gluten-Free Option: The recipe can be made gluten-free by swapping regular flour with gluten-free flour, making it suitable for those with gluten sensitivities or celiac disease.
What is a Falafel Wrap?
A falafel wrap is a Middle Eastern-inspired dish that wraps crispy falafel balls or patties in soft flatbread, like pita or tortilla, along with fresh vegetables and flavorful sauces.
Falafel, the star ingredient, is made from a blend of chickpeas (or fava beans), herbs, spices, and flour, which are shaped into patties and deep-fried or baked until golden and crispy.
The beauty of a falafel wrap lies in its perfect combination of components.
Fresh veggies like tomatoes, cucumbers, and lettuce add a refreshing crunch, while creamy sauces such as tahini or hummus bring richness.
It’s often finished with tangy pickles, onions, or a drizzle of spicy harissa for an added flavor boost.
Falafel wraps are loved worldwide not only for their delicious taste but also for their versatility and plant-based protein content, making them a go-to meal for vegans, vegetarians, and even meat lovers.
Why You’ll Love This Recipe
Falafel wraps are more than just a meal—they’re an experience! Here’s why you’ll absolutely fall in love with this recipe:
Bursting with Flavor: Each bite offers a delightful blend of herby, spiced falafel paired with tangy sauces and crisp vegetables.
Customizable to Your Taste: You can switch up the sauces, toppings, or even the type of wrap to suit your preferences.
Plant-Based Goodness: Packed with protein and fiber from chickpeas, this dish is both nutritious and satisfying.
Perfect for Any Occasion: Whether you’re meal prepping, packing lunch, or hosting a casual dinner, falafel wraps are versatile and easy to serve.
Easy to Make at Home: With simple ingredients and straightforward steps, this recipe is beginner-friendly and doesn’t require fancy equipment.
Once you try these wraps, they’re bound to become a staple in your meal rotation!
Ingredients for the Perfect Falafel Wrap
To create a delicious falafel wrap, you’ll need a combination of essential ingredients for the falafel, the wrap, and the fillings. Here’s what you’ll need:
For the Falafel:
- Chickpeas: The base of falafels, providing a hearty and protein-rich texture. Use dried chickpeas that have been soaked overnight for the best results.
- Fresh Herbs: Parsley and cilantro add vibrant color and fresh, aromatic flavors.
- Onion and Garlic: Essential for depth and savory flavor.
- Spices: Ground cumin, coriander, and a pinch of cayenne pepper for a warm, slightly spicy kick.
- Baking Powder: Helps to make the falafels light and airy.
- Flour: Helps bind the mixture together.
For the Wrap Base:
- Pita Bread or Flatbread: Choose a soft, pliable bread that can easily hold the fillings.
For the Fillings and Toppings:
- Fresh Vegetables: Lettuce, diced tomatoes, sliced cucumbers, and red onions for a refreshing crunch.
- Pickles: For a tangy contrast to the falafel.
- Sauces: Tahini, hummus, tzatziki, or even garlic sauce to add creaminess and flavor.
- Optional Add-Ons: Feta cheese, olives, or hot sauce for extra flavor.
How to Make Falafel Wraps (Step-by-Step)
Step 1: Prepare the Falafel Mixture
Soak the dried chickpeas overnight, then drain and rinse them thoroughly.
In a food processor, combine chickpeas, fresh herbs, onion, garlic, spices, baking powder, and flour.
Blend until the mixture is coarse yet holds together when pressed.
Avoid over processing to maintain texture.
Form the mixture into small balls or patties and refrigerate for 30 minutes to firm up.
Step 2: Cook the Falafel
Heat oil in a deep pan for frying.
Fry the falafel in small batches until they are golden brown and crispy on the outside.
Alternatively, bake the falafel at 375°F (190°C) for 20-25 minutes, flipping halfway through, or air fry them for a healthier option.
Step 3: Prepare the Wrap Ingredients
Chop the vegetables: dice the tomatoes, slice the cucumbers, and shred the lettuce.
Warm the pita bread or flatbread in a skillet or microwave to make it pliable and easier to wrap.
Step 4: Assemble the Wrap
Spread a generous layer of sauce (e.g., tahini or hummus) over the flatbread.
Add a few falafel balls or patties in the center of the bread.
Top with fresh vegetables, pickles, and any additional toppings you like.
Roll the wrap tightly, folding in the edges as you go to keep the filling secure.
Recipe Variation:
Spicy Falafel Wrap: For a spicy kick, increase the amount of cayenne pepper or add chopped fresh chili peppers to the falafel mixture.
You can also drizzle some sriracha or hot sauce inside the wrap for an extra level of heat.
Gluten-Free Falafel Wrap: Use gluten-free flour and ensure your pita or flatbread is gluten-free to make this recipe suitable for those with gluten intolerance.
Falafel Wrap with Roasted Vegetables: Roast some vegetables like zucchini, bell peppers, and eggplant, and add them to the wrap for a smoky, savory flavor.
Falafel Wrap with Avocado: Add sliced avocado for a creamy texture and extra richness, balancing out the crispy falafel and fresh vegetables.
Falafel Wrap with Hummus and Feta: Spread a generous layer of hummus inside the wrap, and sprinkle some crumbled feta cheese on top of the vegetables for a tangy, creamy flavor.
Storage Guide:
Refrigeration: Leftover falafel can be stored in an airtight container in the fridge for up to 3 days.
Be sure to let the falafel cool completely before storing to prevent sogginess.
Freezing: To store for longer, freeze the falafel after cooking.
Place them in a single layer on a baking sheet to freeze, then transfer them to a freezer-safe bag or container once solid.
They can be frozen for up to 3 months.
Reheating: Reheat falafel in a 375°F (190°C) oven for about 10-15 minutes, or in a skillet over medium heat, until they are warm and crispy.
Serving Suggestions:
Side Salad: Serve the falafel wrap with a side of tabbouleh or a simple Greek salad, featuring cucumbers, tomatoes, olives, and red onions, dressed in olive oil and lemon juice.
Dips: Pair the wrap with extra sides of hummus, tzatziki, or baba ghanoush for dipping. These complement the falafel and provide additional creamy textures and flavors.
Sweet Potato Fries: Serve alongside crispy sweet potato fries for a delicious and nutritious side dish, offering a sweet contrast to the savory falafel.
Roasted Chickpeas: For a crunchy snack, serve some seasoned roasted chickpeas on the side for added texture.
Pickled Vegetables: Complement the wraps with pickled vegetables, such as pickled cucumbers, red onions, or even pickled turnips, to enhance the flavor profile with tangy and salty notes
Tips for the Best Falafel Wraps
Use Dried Chickpeas: Avoid canned chickpeas as they can make the falafels too soft and fall apart during cooking.
Chill the Falafel Mixture: Refrigerating the mixture helps it hold together better during frying or baking.
Don’t Overcrowd the Pan: If frying, cook the falafels in small batches to maintain the oil temperature and ensure even cooking.
Warm the Flatbread: This prevents cracking and makes rolling easier.
Experiment with Sauces: While tahini is traditional, don’t hesitate to try hummus, tzatziki, or even a spicy sriracha mayo for variety.
Balance the Textures: Add both crunchy and creamy elements, like crisp veggies and smooth sauces, for the perfect bite.
Serve Immediately: For the freshest and most flavorful experience, enjoy your falafel wraps as soon as they’re assembled.
By following these steps and tips, you’ll have falafel wraps that are bursting with flavor, perfectly textured, and utterly satisfying!
Side Dishes to Pair with Falafel Wraps
Falafel wraps are a complete meal on their own, but when paired with the right sides, they can become even more delightful.
Here are a few complementary side dishes to elevate your falafel wrap experience:
1. Greek Salad
A fresh Greek salad made with cucumbers, tomatoes, red onions, olives, and feta cheese, drizzled with olive oil and lemon juice, adds a refreshing and tangy contrast to the richness of the falafel wrap.
2. Hummus with Pita Chips
Serve a bowl of creamy hummus alongside crispy pita chips for dipping.
This Middle Eastern classic is a perfect match to the flavors of the falafel, and it adds extra creaminess to your meal.
3. Roasted Vegetables
Roast a mix of vegetables like zucchini, bell peppers, and eggplant with olive oil and your favorite spices.
Their natural sweetness and smoky flavors complement the savory falafel.
4. Tabouli Salad
A refreshing tabouli salad made from parsley, bulgur wheat, tomatoes, cucumbers, and lemon juice is light and herby, making it a great side to balance out the richness of the falafel wrap.
5. Pickled Vegetables
Add a tangy punch with pickled vegetables like pickled cucumbers or carrots. Their acidity pairs beautifully with the warm, crispy falafel and adds a delightful crunch.
Conclusion
Falafel wraps are a tasty and satisfying dish that brings bold flavors, fresh veggies, and savory falafels all into one delicious wrap.
Whether you make the falafel from scratch or use store-bought, it’s a quick and easy meal that you can customize to suit your tastes.
Paired with the right sides, falafel wraps can be enjoyed for lunch, dinner, or even a fun snack.
Their versatility and deliciousness make them a perfect go-to meal for any occasion, and with the tips and steps shared in this guide, you’re sure to create the perfect falafel wrap every time!
Frequently Asked Questions (FAQ)
1. Can I make the falafel mixture ahead of time?
Yes, you can prepare the falafel mixture in advance and store it in the fridge for up to 24 hours before shaping and cooking.
This helps the flavors meld together and makes the cooking process quicker.
2. Can I bake the falafel instead of frying them?
Absolutely! Baking falafel is a healthier alternative. Simply preheat your oven to 375°F (190°C) and bake the falafel for 20-25 minutes, flipping halfway through for even cooking.
3. Can I make the falafel wraps gluten-free?
Yes, you can use gluten-free flour or breadcrumbs for the falafel mixture and opt for gluten-free flatbread or lettuce wraps instead of pita bread.
4. How do I keep the falafel wrap from falling apart?
Make sure the falafel mixture is chilled before cooking, and use a sturdy flatbread that can hold the filling well.
If wrapping tightly, fold in the sides as you roll the wrap to secure everything.
5. How long can I store leftover falafel wraps?
Store leftover falafel wraps in an airtight container in the fridge for up to 2 days.
However, it’s best to store the falafel and wrap separately to prevent the bread from becoming soggy.
Reheat the falafel in the oven for the best texture.
Falafel Wrap
Equipment
- 1 Food Processor
- 1 Frying Pan (if frying falafel) or 1 Oven (for baking falafel)
- 1 large mixing bowl
- 1 Parchment Paper (for baking)
- 1 Knife (for chopping veggies)
- 1 Cutting board
- 1 measuring cup
- 1 Spoon (for shaping falafel)
- 1 Large Spoon or Tongs (for flipping falafel)
Ingredients
For the Falafel:
- 1 ½ cups dried chickpeas
- 1 small onion chopped
- 2-3 cloves garlic minced
- 1 bunch fresh parsley chopped
- ½ bunch fresh cilantro chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp ground cayenne pepper optional, for heat
- 1 tsp baking powder
- ½ cup flour or gluten-free flour if preferred
Salt and pepper to taste
- Olive oil for frying or drizzling
- For the Wrap:
- 4 pita breads or flatbreads
- 1 cup lettuce shredded
- 1 cup tomatoes diced
- 1 cup cucumbers sliced
- 1 small red onion thinly sliced
- ¼ cup pickles optional
- ¼ cup tahini sauce hummus, or tzatziki (for drizzling)
Instructions
Prepare the Chickpeas:
- Soak the chickpeas in plenty of water overnight. Drain and rinse them well before using.
Make the Falafel Mixture:
- In a food processor, combine soaked chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, cayenne pepper, and baking powder. Pulse until the mixture is coarse but well combined. Add flour, salt, and pepper, then pulse again until it holds together when pressed.
Shape the Falafel:
- Using your hands or a spoon, form the falafel mixture into small balls or patties. Refrigerate for 30 minutes to help them firm up.
Cook the Falafel:
- To Fry: Heat oil in a deep pan over medium heat. Fry falafel in batches for 3-4 minutes, turning until golden brown and crispy.
- To Bake: Preheat your oven to 375°F (190°C). Place falafel on a baking sheet lined with parchment paper, drizzle with olive oil, and bake for 20-25 minutes, flipping halfway through.
Assemble the Wraps:
- Warm the pita or flatbread and spread a layer of tahini sauce, hummus, or tzatziki. Add 2-3 falafel balls, then top with shredded lettuce, tomatoes, cucumbers, onions, and pickles.
Serve:
- Roll up the wrap, folding in the sides as you go, and serve immediately with extra sauce on the side.
Notes
- Chickpea Tip: For a fluffier falafel, ensure that you use dried chickpeas, not canned, as they hold better during frying or baking.
- Baking Option: To make a healthier version, bake the falafel instead of frying them. This also makes them easier to store and reheat.
- Storage: Leftover falafel can be stored in the fridge for up to 3 days or frozen for up to 3 months.
- Add-ins: Feel free to experiment with toppings like olives, feta cheese, or roasted vegetables.
