Mediterranean Veggies and Falafel Wraps
These wraps bring together crispy falafel, roasted or fresh Mediterranean vegetables, and a creamy herbed sauce — all rolled in soft flatbread or pita.They’re protein-packed, vegetarian, and full of texture — perfect for lunch, dinner, or meal prep.
⏱️ Time
Prep time: 15 minutes
Cook time: 20–25 minutes
Total time: 35–40 minutes
Ingredients
For the Wrap Filling:
8–10 falafel balls (homemade or store-bought)
1 small zucchini (courgette), sliced
1 small bell pepper, sliced
½ small red onion, sliced
1 small eggplant (aubergine), cubed (optional)
2 tbsp olive oil
Salt and black pepper, to taste
½ tsp oregano or za’atar spice
For Fresh Salad Layer:
1 small cucumber, diced
½ cup cherry tomatoes, halved
2 tbsp fresh parsley or mint, chopped
1 tbsp lemon juice
Salt and olive oil, to taste
For the Sauce (Choose One):
Option 1 – Lemon Tahini Sauce
2 tbsp tahini
1 tbsp lemon juice
1 tbsp Greek yogurt or water to thin
1 small garlic clove, minced
Salt to taste
Option 2 – Garlic Yogurt Sauce (Tzatziki-style)
½ cup Greek yogurt
½ small cucumber, grated and squeezed
1 small garlic clove, minced
1 tbsp lemon juice
1 tbsp olive oil
1 tbsp fresh dill or mint, chopped
Salt and black pepper, to taste
For Assembling:
3–4 large pita breads or whole wheat wraps
Optional toppings: crumbled feta, pickled onions, arugula/spinach, or hot sauce
Instructions
1. Roast or Grill the Vegetables
1. Preheat oven to 200°C (400°F).
2. Toss zucchini, bell pepper, onion, and aubergine with olive oil, oregano, salt, and pepper.
3. Spread on a baking tray and roast 20–25 minutes, flipping halfway, until soft and slightly caramelized.
(Alternatively, grill them on a pan for a few minutes per side.)
2. Prepare the Falafel
If using store-bought falafel, reheat in the oven or air fryer until crispy.
For homemade falafel, fry or bake according to your recipe.
3. Make the Sauce
Whisk together ingredients for your chosen sauce until smooth and creamy.
Adjust lemon or salt to taste.
4. Assemble the Wraps
1. Warm the pita or wraps for 20 seconds on a pan or in the microwave.
2. Spread a generous spoonful of sauce over the bread.
3. Add roasted vegetables, fresh salad, and falafel.
4. Drizzle extra sauce on top.
5. Roll up tightly or fold in half.
5. Serve
Serve immediately while warm.
Optional: Wrap in foil and grill for 2–3 minutes for a crisp, café-style wrap.
Notes & Tips
Meal prep: Store components separately; assemble before eating.
Vegan-friendly: Use plant-based yogurt or tahini sauce.
Extra flavor: Add olives, sundried tomatoes, or roasted garlic.
Lighter version: Serve as a falafel salad bowl instead of a wrap.
frequently asked questions FAQs
Q: Can I make this gluten-free?
Yes — use gluten-free wraps or lettuce leaves instead of pita.
Q: How long do the wraps last?
They’re best fresh, but you can store assembled wraps (without sauce) in the fridge for up to 1 day.
Q: What side dishes go well?
Pair with hummus, roasted potatoes, tabbouleh, or a Greek salad.
Nutritional Information
Calories: 420 kcal
Protein: 15 g
Fat: 18 g
Carbohydrates: 48 g
Fiber: 10 g
Sugars: 7 g