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Falafel Wrap

Falafel Wrap

Maria G. Brooks
Falafel wraps are a flavorful and nutritious dish, combining crispy falafel, fresh vegetables, and a choice of delicious sauces wrapped in soft pita bread or a gluten-free alternative.
Perfect for lunch, dinner, or a healthy snack, this recipe is fully customizable to suit your taste preferences.
Enjoy the classic Middle Eastern flavors in the comfort of your home with this simple, healthy recipe!
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course Main Course
Cuisine Mediterranean, Middle Eastern, Vegan
Servings 4 Wraps
Calories 300 kcal

Equipment

  • 1 Large mixing bowl (for falafel mixture)
  • 1 Food processor (for mixing falafel ingredients)
  • 1 Skillet or frying pan (for frying falafel)
  • 1 Baking sheet (for baking falafel)
  • 1 Parchment paper or foil (for wrapping falafel wrap)
  • 1 Knife for chopping vegetables
  • 1 Cutting board (for chopping vegetables)
  • 1 Small bowl (for sauces)

Ingredients
  

For the Falafel:

  • 1 ½ cups 240g cooked chickpeas (or 1 can)
  • 1 small onion finely chopped (½ cup)
  • 2 cloves garlic minced
  • 1 cup 30g fresh parsley, chopped
  • 1 cup 30g fresh cilantro, chopped
  • 2 tablespoons flour or chickpea flour for gluten-free option
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground paprika
  • ½ teaspoon cayenne pepper optional, for heat
  • Salt and pepper to taste
  • 2 tablespoons olive oil for frying or baking
  • 1 teaspoon baking powder

For the Wrap:

  • 4 pita breads or gluten-free wraps
  • 1 cup 50g lettuce, shredded
  • 1 cucumber sliced
  • 1 tomato sliced
  • ½ small red onion thinly sliced
  • ½ cup 80g pickled vegetables (optional)
  • ½ cup tahini sauce or yogurt-based sauce optional

Instructions
 

Prepare the Falafel Mixture:

  • In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, paprika, cayenne, salt, and pepper.
    Pulse until the mixture is coarse but holds together when pressed.
  • Add flour and baking powder, then pulse again until fully incorporated.
    If the mixture feels too wet, add a bit more flour until it holds its shape.

Shape the Falafel:

  • With wet hands, shape the falafel mixture into small balls or patties (about 2-3 inches in diameter).

Cook the Falafel:

  • For frying: Heat olive oil in a skillet over medium heat.
    Fry the falafel for 2-3 minutes on each side or until golden brown and crispy.
  • For baking: Preheat the oven to 375°F (190°C). Place falafel on a baking sheet lined with parchment paper and bake for 25 minutes, flipping halfway through.

Prepare the Wrap:

  • While the falafel is cooking, prepare the vegetables.
    Slice the cucumber, tomato, and onion, and shred the lettuce.

Assemble the Wrap:

  • Lay a pita or gluten-free wrap flat on a surface. Add a layer of shredded lettuce, followed by cucumber, tomato, and onion slices.
  • Place 2-3 falafel balls on top and drizzle with your choice of tahini sauce, yogurt sauce, or any other preferred dressing.
  • Add any optional pickled vegetables and fold the wrap tightly.

Serve:

  • Serve immediately and enjoy your flavorful and nutritious falafel wrap!

Notes

  • Gluten-Free Option: Use gluten-free wraps or lettuce leaves instead of pita.
  • Storage: Store leftover falafel separately in the refrigerator for up to 3 days. For longer storage, freeze falafel and reheat in the oven.
  • Make-Ahead: Prepare the falafel mixture the night before and refrigerate. Shape and cook the falafel fresh when ready to assemble.
  • Alternative Sauces: Experiment with different sauces like hummus, tahini yogurt sauce, or even a spicy harissa for more flavor.
  • For a Crispy Exterior: If baking, spray the falafel with a little olive oil before baking to help achieve a crisp exterior.
Keyword Falafel Wrap