Mediterranean Falafel Wraps with Garlic Herb Sauce
These Mediterranean-style wraps feature homemade baked or air-fried falafel tucked into soft flatbread, paired with crisp vegetables and drizzled with a refreshing garlic-herb yogurt sauce. Packed with protein, fiber, and bold flavors, they’re both nourishing and satisfying.
⏱ Time:
Prep time: 20 minutes
Cook time: 20–25 minutes
Total time: 45 minutes
Ingredients:
For the Falafel:
1½ cups dry chickpeas, soaked overnight (or 1 can drained & dried very well)
1 small onion, roughly chopped
3 cloves garlic
½ cup fresh parsley
½ cup fresh cilantro
1 tsp ground cumin
1 tsp ground coriander
½ tsp baking soda
1½ tbsp flour or chickpea flour
Salt & pepper to taste
Olive oil spray (for air frying or baking)
For the Garlic Herb Sauce:
1 cup Greek yogurt (or dairy-free yogurt)
1 tbsp olive oil
1 tbsp lemon juice
1 clove garlic, finely grated or mashed
2 tbsp fresh dill, chopped
1 tbsp fresh parsley or mint, chopped
Salt & pepper to taste
For the Wraps:
4 whole wheat or Mediterranean flatbreads (lavas, pita, or naan)
1 cup shredded lettuce or spinach
1 small cucumber, sliced
1 tomato, sliced or diced
¼ small red onion, thinly sliced
Optional: Pickled onions, feta, or sliced olives
Instructions:
1. Prepare the Falafel:
If using dry chickpeas, soak overnight in cold water, then drain.
Add soaked chickpeas, onion, garlic, herbs, cumin, coriander, salt, pepper, and baking soda to a food processor. Pulse until the mixture is crumbly but holds together when squeezed.
Mix in flour. Chill the mixture for 15–30 minutes if time allows.
Form into small balls or patties (about 1½-inch).
To bake: Preheat oven to 200°C (400°F). Place falafel on a baking tray lined with parchment. Spray with olive oil. Bake for 20–25 min, flipping halfway.
To air-fry: Preheat to 190°C (375°F). Air fry for 15–18 min, turning once, until crispy.
2. Make the Garlic Herb Sauce:
In a small bowl, whisk together yogurt, lemon juice, olive oil, garlic, herbs, salt, and pepper. Adjust seasoning to taste. Chill until ready to use.
3. Assemble the Wraps:
Warm flatbreads slightly for easier wrapping.
Spread a spoonful of garlic herb sauce down the center.
Add falafel (3–4 pieces per wrap), lettuce, cucumber, tomatoes, onions, and any extras.
Drizzle more garlic herb sauce on top.
Fold and roll the wrap tightly. Serve immediately or wrap in foil for to-go meals.
Tips:
Make-ahead: Falafel can be made in batches and frozen before or after cooking.
Add crunch: Try shredded cabbage, radish, or pickled turnips.
Make it vegan: Use dairy-free yogurt in the sauce.
❓ Frequently asked questions FAQ:
Q: Can I pan-fry the falafel instead?
A: Yes! Shallow fry in a skillet with ¼ inch of oil until golden and crisp on both sides, about 3–4 minutes per side.
Q: What’s the best flatbread for wraps?
A: Look for soft, pliable flatbreads like pita, naan, or lavash. Warm briefly to make folding easier.
Q: Can I use canned chickpeas?
A: Yes, but dry chickpeas yield a better texture. If using canned, dry them very well and add a bit more flour if mixture is too wet.
Nutrition information
Calories: ~380
Protein: 14g
Carbs: 42g
Fat: 16g
Fiber: 9g
Sugar: 5g