Falafel Wrap Recipe
A Falafel Wrap is a delicious, protein-packed, plant-based meal made with crispy homemade falafel, fresh vegetables, and a creamy sauce, all wrapped in warm pita or flatbread. This Middle Eastern-inspired wrap is flavorful, satisfying, and easy to customize—perfect for lunch, dinner, or meal prep!
Time Needed
Prep Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Ingredients
(Serves 4–6 wraps)
For the Falafel:
1 ½ cups dried chickpeas (soaked overnight, or use 1 can chickpeas, drained & patted dry)
½ cup fresh parsley
½ cup fresh cilantro
1 small onion, chopped
3 cloves garlic
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon cayenne pepper (optional, for heat)
1 teaspoon baking powder
3 tablespoons flour (or chickpea flour for gluten-free option)
2 tablespoons lemon juice
2 tablespoons olive oil (for frying or baking)
For the Wrap:
4–6 pita breads or large wraps
1 cup shredded lettuce or mixed greens
1 large tomato, sliced
½ cucumber, sliced
½ red onion, thinly sliced
¼ cup crumbled feta cheese (optional)
Pickled turnips or olives (optional, for extra tang)
For the Sauce:
½ cup tahini
2 tablespoons lemon juice
1 clove garlic, minced
¼ teaspoon salt
¼ cup water (adjust for consistency)
Instructions
1. Prepare the Falafel Mixture
1. If using dried chickpeas: Soak overnight in water, then drain and pat dry.
2. In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, spices, baking powder, flour, and lemon juice.
3. Blend until the mixture holds together but is still slightly chunky. If too wet, add more flour.
2. Shape & Cook the Falafel
Pan-Frying: Heat olive oil in a pan over medium heat. Shape falafel into small patties and cook 3–4 minutes per side until golden brown.
Baking: Preheat oven to 375°F (190°C). Brush falafel patties with oil and bake for 25 minutes, flipping halfway.
Air-Frying: Air fry at 375°F (190°C) for 12–15 minutes, shaking the basket halfway.
3. Make the Tahini Sauce
Whisk together tahini, lemon juice, garlic, salt, and water until smooth. Adjust thickness with more water if needed.
4. Assemble the Wrap
1. Warm the pita bread slightly to make it pliable.
2. Spread a generous amount of tahini sauce on the pita.
3. Add lettuce, tomatoes, cucumbers, onions, falafel patties, and feta cheese.
4. Top with pickled turnips or olives (if using).
5. Drizzle extra tahini sauce and wrap tightly.
5. Serve & Enjoy
Slice in half and serve immediately
️ Nutritional Info
(Per Wrap, Approximate)
Calories: ~400 kcal
Protein: 14g
Carbohydrates: 50g
Fat: 15g
Fiber: 10g
Sodium: ~500mg
Notes & Variations
✔️ Gluten-Free: Use gluten-free wraps or lettuce leaves instead of pita.
✔️ More Protein:Add grilled chicken or tofu.
✔️ Spicier: Mix harissa or hot sauce into the tahini sauce.
✔️ Storage: Store falafel in the fridge for up to 4 days or freeze for up to 2 months.
❓ Frequently Asked Questions
1. Can I use canned chickpeas for falafel?
Yes, but drain and dry them well, and add 1 extra tablespoon of flour to help bind.
2. Can I make falafel ahead of time?
Yes! Shape the patties and refrigerate for up to 2 days before cooking.
3. What else can I add to the wrap?
Try avocado, roasted eggplant, hummus, or a yogurt-based sauce for variety.
4.How do I reheat leftover falafel?
Reheat in an oven at 350°F (175°C) for 10 minutes or in an air fryer at 375°F (190°C) for 5 minutes.