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Two falafel wraps filled with falafel balls, fresh vegetables, and topped with tahini sauce on a black plate

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
Cook Time 15 minutes
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.
    Close-up of a glass bowl containing fresh parsley, chopped greens, salt, and spices for falafel mixture preparation
  • 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.
    Close-up of freshly fried falafel balls in a decorative bowl, garnished with parsley
  • 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.
    A person pouring freshly made tahini sauce from a glass container into a rustic bowl on a wooden table
  • Serve:
    Slice the wrap in half and serve immediately. Enjoy with extra tahini sauce or a side of hummus.
    Three falafel wraps filled with crispy falafel, fresh lettuce, diced tomatoes, and onions, served on a white plate

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