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Falafel Wrap

Maria G. Brooks
Falafel wraps are a delicious Middle Eastern dish made with crispy chickpea falafels, fresh vegetables, and creamy sauces, all wrapped in soft flatbread.
Perfect for lunch or dinner, these wraps are a flavorful and nutritious meal that’s easy to customize to suit your preferences.
With simple ingredients and straightforward steps, falafel wraps are a satisfying, plant-based meal that can be enjoyed by everyone.
Nutrition Facts (per serving):
Calories: 400 kcal, Protein: 14g, Fat: 16g, Carbohydrates: 55g, Fiber: 10g, Sugar: 6g, Sodium: 550mg, Cholesterol: 0mg.
Estimated based on one serving (assuming 4 servings per batch)
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Main Course
Cuisine Mediterranean, Middle Eastern, Vegan, Vegetarian
Servings 4 wraps
Calories 400 kcal

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.
Keyword Falafel Wrap