Healthy and Satisfying Falafel Wraps for Any Meal

Falafel wraps are a delicious and versatile dish that can be enjoyed for lunch, dinner, or even a hearty snack.

Packed with protein-rich chickpeas, fresh vegetables, and creamy tahini sauce, these wraps are both nutritious and satisfying.

Serve them with a side of hummus or a crisp salad for a complete meal.

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Falafel Wraps

Falafel wraps are a delicious and versatile dish that can be enjoyed for lunch, dinner, or even as a hearty snack. Packed with protein-rich chickpeas, fresh vegetables, and creamy tahini sauce, these wraps are both nutritious and satisfying.

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Prep Time 20 minutes mins

Cook Time 15 minutes mins

Course Main Course

Cuisine Middle Eastern

Servings 4

Calories 350 kcal

Equipment

• Food processor or blender
• Non-stick skillet or frying pan
• Baking sheet optional for baking falafels
• Mixing bowls
• Sharp knife and cutting board
• Measuring cups and spoons
• Parchment paper if baking

Ingredients

  

Falafels

• 1 cup dried chickpeas (soaked overnight) or 1 ½ cups canned chickpeas, drained
• 1 small onion roughly chopped
• 3 garlic cloves
• 1 cup fresh parsley leaves
• ½ cup  fresh cilantro leaves
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp smoked paprika
• ½ tsp baking powder
• 3 tbsp  all-purpose flour or chickpea flour for gluten-free
• Salt and pepper to taste
• 2 tbsp  olive oil for frying or brushing if baking

Wraps:

• 4 large whole wheat tortillas or pita bread
• 1 cup lettuce shredded
• 1 cup cherry tomatoes halved
• ½ cup cucumber sliced
• ½ cup red onion thinly sliced

Tahini Sauce:

• ½ cup tahini
• 2 tbsp lemon juice
• 1 garlic clove minced
• ¼  cup water adjust for desired consistency
• Salt to taste

Instructions

 

• Prepare the Falafel Mixture:

  In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, paprika, baking powder, and flour. Season with salt and pepper.

  Pulse until the mixture is combined but not overly smooth. It should hold together when formed into a ball.

  Shape the Falafels:

  Scoop out 2 tablespoons of the mixture and form into small patties or balls.
  
• Cook the Falafels:

  For Frying: Heat olive oil in a skillet over medium heat. Fry the falafels for 2–3 minutes on each side until golden brown.

  For Baking: Preheat oven to 375°F (190°C). Place falafels on a parchment-lined baking sheet, brush with olive oil, and bake for 20 minutes, flipping halfway through.
  
• Make the Tahini Sauce:

  Whisk together tahini, lemon juice, garlic, and water until smooth. Adjust consistency with more water if needed, and season with salt.

  Assemble the Wraps:

  Lay a tortilla or pita flat and spread a spoonful of tahini sauce on it.

  Add lettuce, tomatoes, cucumber, red onion, and 3–4 falafel pieces.

  Drizzle more tahini sauce on top and fold or roll the wrap tightly.
  
• Serve:

  Slice the wrap in half and serve immediately. Enjoy with extra tahini sauce or a side of hummus.
  

Video

Notes

Nutritional Information (Per Serving):

• Carbohydrates: 48g
• Protein: 12g
• Fat: 12g

Cooking Tips:

• Soaking Chickpeas: If using dried chickpeas, ensure they soak for at least 8 hours or overnight for the best texture.
• Baking Option: For a lower-fat option, bake the falafels instead of frying.
• Customization: Add pickled vegetables or hot sauce for extra flavor.
• Freezing: Falafels can be frozen after shaping. Simply thaw and cook as needed.

Keyword Easy Recipes, Healthy Eating, Homemade, Vegan

What if You Lack Some Ingredients?

Falafel wraps are incredibly versatile, and swapping out ingredients allows you to tailor the dish to your taste or dietary needs. For the falafels, if you don’t have chickpeas on hand, you can substitute cooked lentils or even white beans like cannellini or navy beans.

These alternatives provide a slightly softer texture and a milder flavor but still hold together well in patties. For a nutty twist, you can add ground sunflower seeds or almonds to the mix. If fresh herbs like parsley and cilantro are unavailable, dried herbs can be used, though the flavor will be less vibrant.

When it comes to the wraps, tortillas and pita bread are the go-to options, but you can experiment with alternatives such as lettuce leaves or collard greens for a low-carb option. For the tahini sauce, almond butter or cashew butter can replace tahini for a nutty flavor, while plain yogurt can be used for a creamier, tangier version.

If you’re out of lemon juice, a splash of apple cider vinegar or white vinegar can provide the needed acidity.

Additionally, feel free to customize the vegetables in the wrap based on what you have available—grated carrots, roasted zucchini, or even sautéed mushrooms can add unique textures and flavors.

Summary

Falafel wraps are a delicious and nutritious choice for any meal, offering a delightful balance of flavors and textures. With their wholesome ingredients and customizable nature, they cater to a wide range of tastes and preferences.

Prepare a batch for yourself or share them with loved ones, knowing that each bite provides a satisfying blend of fresh vegetables, protein-packed falafels, and creamy sauce.

Try them today and discover how effortlessly they fit into your meal planning while delivering a truly satisfying culinary experience.