Air Fryer Mediterranean Falafel Wrap
Falafel is a Middle Eastern classic that fits beautifully into a Mediterranean-style diet. This air fryer version uses no deep-frying, so it’s lighter but still crunchy. Paired with fresh veggies, herbs, and tahini sauce inside a soft wrap or pita, it’s a perfect wholesome lunch or dinner.
⏱ Time
Prep: 20 minutes (+ 2–3 hours chickpea soak or overnight)
Cook: 12–15 minutes
Total: ~35 minutes (plus soaking time)
Ingredients
For the Falafel:
1 cup dried chickpeas (soaked overnight, then drained — not canned)
½ small red onion, roughly chopped
3 cloves garlic
½ cup fresh parsley leaves
½ cup fresh cilantro leaves
1 tsp ground cumin
1 tsp ground coriander
½ tsp salt
¼ tsp black pepper
¼ tsp baking soda
2–3 tbsp chickpea flour (or all-purpose flour, as needed)
Olive oil spray (for air fryer)
For the Wrap:
4 whole wheat or regular pita breads / flatbreads
1 cup shredded lettuce
1 cup diced cucumber
1 cup chopped tomatoes
½ cup thinly sliced red onion
Fresh parsley or mint leaves
For the Tahini Sauce:
¼ cup tahini
2 tbsp lemon juice
2–3 tbsp water (to thin)
1 small garlic clove, minced
Pinch of salt
Instructions
1. Make the Falafel Mixture
Add soaked, drained chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper to a food processor.
Pulse until the mixture is crumbly but holds together when pressed — do not puree.
Mix in baking soda and 2 tbsp chickpea flour. If too wet, add another tbsp flour.
Chill mixture for 20 minutes to firm up.
2. Form & Air Fry
Preheat air fryer to 375°F (190°C).
Shape mixture into small balls or patties (about 2 tbsp each).
Spray falafel lightly with olive oil.
Air fry for 12–15 minutes, flipping halfway, until golden and crisp.
3. Make the Tahini Sauce
Whisk tahini, lemon juice, water, garlic, and salt until smooth and pourable.
4. Assemble the Wraps
Warm pita or flatbread.
Spread a spoonful of tahini sauce, add lettuce, cucumber, tomato, onion, and falafel.
Drizzle more tahini sauce and sprinkle with fresh herbs.
Roll or fold and serve immediately.
Notes & Tips
No air fryer? Bake falafel at 400°F (200°C) for 20–25 minutes, flipping halfway.
Soaked dried chickpeas give the best texture — canned chickpeas will make the mix too soft.
You can swap tahini sauce for tzatziki if you want a yogurt-based wrap.
Nutrition information
Calories: ~410 kcal
Protein: 14 g
Carbs: 58 g
Fat: 14 g
Fiber: 11 g
Sodium: ~450 mg