A delicious Middle Eastern-inspired wrap filled with crispy falafel, creamy hummus, fresh vegetables, and tangy tahini sauce. This falafel wrap makes for a satisfying, protein-packed meal that’s perfect for lunch or dinner any day of the week.
Why You’ll Love This Recipe
This falafel wrap recipe brings together the perfect balance of flavors and textures in every bite. The crispy, herb-filled falafel balls provide a protein-rich center, while the creamy hummus and tangy tahini sauce add moisture and depth. Fresh vegetables add crunch and brightness, making this a complete and satisfying meal. It’s customizable to your taste preferences, can be prepared ahead of time for quick meals, and offers a healthier alternative to fast food while still delivering on flavor and satisfaction. Whether you choose store-bought components or make everything from scratch, this wrap is sure to become a regular in your meal rotation.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Dried chickpeas form the foundation of authentic falafel, providing a nutty flavor and perfect texture that canned chickpeas simply can’t match. They require overnight soaking but result in falafel that holds together better during cooking.
Fresh herbs including parsley, cilantro, and mint are essential for authentic falafel, providing the signature green interior and bright, fresh flavor that elevates falafel beyond a simple bean patty.
Green onions add a mild allium flavor that complements the herbs without overpowering them, contributing to the complex flavor profile of traditional falafel.
Flour helps bind the falafel mixture together, preventing it from falling apart during cooking. Chickpea flour is traditional and keeps the recipe gluten-free, but any flour works in a pinch.
Cumin provides that quintessential warm, earthy flavor that’s characteristic of Middle Eastern cuisine, enhancing the nutty taste of the chickpeas.
Baking powder creates tiny air pockets during cooking, resulting in lighter, fluffier falafel rather than dense patties.
Wraps or pita bread serve as the vehicle for your falafel creation. Choose whole wheat for added nutrition or traditional flatbreads for authenticity.
Hummus creates a creamy base that helps hold all the ingredients together while adding complementary chickpea flavor and additional protein.
Tahini is a sesame seed paste that forms the foundation of the dressing, providing a nutty, slightly bitter backdrop that pairs perfectly with the brightness of lemon.
Fresh vegetables like lettuce, tomatoes, and pickles add crucial crunch, freshness, and acidity that balances the richness of the falafel and sauces.
Pickled or sumac onions contribute a tangy punch and beautiful color contrast, cutting through the richness of the other components with their bright acidity.
Directions
Homemade Falafel
- Soak dried chickpeas in water overnight or for at least 8 hours, ensuring there’s room for them to expand.
- Drain and rinse the soaked chickpeas, then pulse them a few times in a food processor.
- Add roughly chopped herbs, garlic, flour, cumin, baking powder, and water to the processor. Season well with salt and pepper.
- Pulse until well combined but still textured (avoid over-processing).
- With wet hands, shape heaped tablespoons of mixture into balls, making 12-16 falafels.
- If the mixture is too crumbly, add a spoon of water; if too wet, add a spoon of flour.
- Place shaped falafels on a parchment-lined tray and refrigerate for 30-60 minutes.
- Heat oil in a small pot over medium-high heat and fry falafels in batches for 2-3 minutes until golden brown.
- Place fried falafels on paper towels to absorb excess oil.
Tahini Dressing
- In a small bowl, combine tahini, lemon juice, salt, and 2 tablespoons of cold water.
- Whisk until smooth and no clumps remain, adding more cold water if needed for a runny consistency.
Wrap Assembly
- Prepare all vegetables and toppings.
- Place a wrap on a piece of parchment paper.
- Spread hummus across the middle of the wrap in a vertical line.
- Layer with lettuce, tomatoes, pickles, and sumac or pickled onions.
- Add 4 falafel balls and drizzle with tahini dressing.
- Roll up like a burrito, wrapping with parchment paper for easier handling.
Servings and Timing
This recipe makes 4 substantial falafel wraps, perfect for serving 4 people.
Preparation Time:
- Soaking chickpeas: 8-12 hours (overnight)
- Preparing falafel mixture: 15 minutes
- Chilling falafel: 30-60 minutes
- Frying falafel: 10 minutes
- Assembling wraps: 5-10 minutes
Total Active Time: About 35 minutes (not including soaking and chilling time)
Total Time: 9-10 hours (including overnight soaking)
Variations
Baked Falafel: For a healthier option, brush the falafel balls with olive oil and bake at 375°F (190°C) for 25-30 minutes, turning halfway through.
Air Fryer Falafel: Cook at 380°F (193°C) for 12-15 minutes, shaking the basket halfway through for even cooking.
Mediterranean Bowl: Skip the wrap and serve the falafel over a bed of rice or quinoa with all the fixings for a hearty bowl meal.
Spicy Falafel: Add 1-2 chopped jalapeños or a teaspoon of red pepper flakes to the falafel mixture for a spicy kick.
Greek-Style Wrap: Substitute tzatziki for the tahini sauce and add feta cheese and kalamata olives for a Greek twist.
Avocado Addition: Add sliced avocado or guacamole for extra creaminess and healthy fats.
Grain-Free Option: Use collard green leaves or large lettuce leaves instead of bread for a grain-free wrap.
Storage/Reheating
Falafel Storage:
- Refrigerate cooked falafel in an airtight container for up to 4 days.
- Freeze cooked falafel for up to 3 months. Place in a single layer on a baking sheet to freeze initially, then transfer to a freezer bag.
Falafel Mixture Storage:
- The uncooked falafel mixture can be refrigerated for up to 2 days.
- Shaped, uncooked falafel balls can be frozen for up to 1 month. Freeze on a baking sheet, then transfer to a freezer bag.
Wrap Components:
- Store prepped vegetables separately from the falafel and sauces for up to 3 days.
- Tahini sauce keeps well refrigerated for up to 1 week.
Reheating Falafel:
- Oven: Preheat to 350°F (175°C) and heat falafel for 10-15 minutes until warmed through.
- Air Fryer: 3-4 minutes at 350°F (175°C) for the crispiest results.
- Microwave: Use only as a last resort (30 seconds to 1 minute) as it will make the falafel softer.
Assembled Wraps:
- Fully assembled wraps are best eaten fresh but can be wrapped tightly in foil and refrigerated for up to 24 hours.
- To reheat an assembled wrap, remove any cold ingredients if possible, then warm in a 350°F (175°C) oven for 10 minutes or until heated through.
FAQs
Can I use canned chickpeas instead of dried?
While you can use canned chickpeas in a pinch, they contain more moisture which often results in a mushier texture. Traditional falafel uses soaked dried chickpeas, which create a better consistency and flavor. If using canned, drain and dry them thoroughly and expect to add more flour as a binder.
Why did my falafel fall apart during cooking?
Falafel can fall apart if the mixture is too wet, if it wasn’t chilled long enough, or if the oil wasn’t hot enough. Make sure to properly drain soaked chickpeas, add enough flour to bind the mixture, chill it for at least 30 minutes, and ensure your oil is at 350-375°F (175-190°C) before frying.
Is falafel gluten-free?
Traditional falafel can be gluten-free if made with chickpea flour or another gluten-free flour. For a completely gluten-free meal, serve the falafel in gluten-free wraps or as part of a salad instead of in regular pita bread.
Can I make falafel without a food processor?
Yes, though it’s more challenging. You can use a meat grinder for the chickpeas or mash them with a potato masher, then finely chop all herbs and mix everything by hand. The texture will be different but still delicious.
How do I prevent my wrap from falling apart when eating?
Start with a warm, pliable wrap (heat briefly in a microwave or on a skillet if necessary). Don’t overfill it, and place firmer ingredients in the center. Roll tightly, tucking in the sides, and wrap with parchment paper or foil to help hold it together while eating.
What can I substitute for tahini in the sauce?
Greek yogurt makes a great substitute, though it changes the flavor profile. For a more similar taste, try sunflower seed butter or even a smooth, natural almond butter thinned with lemon juice and water. For a completely different but complementary sauce, try tzatziki or a simple garlic yogurt sauce.
Are there any shortcuts I can take for a quicker meal?
Use store-bought falafel mix or pre-made frozen falafel balls, ready-made hummus, and pre-chopped vegetables. You can also prepare components like the tahini sauce and pickled onions days in advance to streamline assembly.
How do I know when the oil is hot enough for frying?
If you don’t have a thermometer, drop a small piece of bread into the oil – it should bubble vigorously and brown in about 60 seconds. Alternatively, add a small bit of falafel mixture; it should sizzle immediately but not burn quickly.
Can falafel be made ahead for meal prep?
Absolutely! Cook a batch of falafel, prepare your tahini sauce and chop vegetables at the beginning of the week. Store components separately and assemble fresh wraps as needed. The falafel reheats well in an oven or air fryer to maintain crispness.
What’s the difference between falafel in a wrap versus in pita bread?
Pita bread creates a pocket that holds the falafel and toppings inside, while a wrap completely encloses the fillings by rolling them up. Pita is more traditional but can be messier to eat; wraps typically hold together better and can fit more fillings.
Conclusion
The falafel wrap is a perfect example of how simple ingredients can create an extraordinary meal when combined thoughtfully. Whether you’re making everything from scratch or taking a few shortcuts, these wraps offer a delicious balance of flavors and textures that satisfy on multiple levels. The combination of protein-rich falafel, creamy sauces, and fresh vegetables makes this not just delicious but nutritious as well.
Don’t be intimidated by making falafel from scratch – the process is straightforward and the results are well worth the effort. However, feel free to adapt the recipe to your time constraints and dietary preferences. The beauty of this versatile dish is that it welcomes personalization while still maintaining its essential character.
Next time you’re looking for a satisfying meal that can please vegetarians and meat-eaters alike, turn to these falafel wraps. They’re proof that plant-based eating can be hearty, flavorful, and completely satisfying.
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Falafel Wrap
A delicious and healthy quick falafel wrap packed with homemade or store-bought falafel, fresh vegetables, pickles, and creamy tahini dressing, all wrapped in soft pita or a wrap of your choice.
- Total Time: 30 minutes
- Yield: 4 wraps
Ingredients
- 16 falafel balls – store bought or homemade
- 4 wraps of choice or pita bread
- ¾ cup hummus – store bought or homemade
- Pickled onions or sumac onions
- Shredded lettuce
- Tomato slices
- Pickles
- 2 tablespoons tahini
- ½ lemon, juiced
- Pinch of salt
- 2–4 tablespoons cold water
- 1 cup dried chickpeas, soaked overnight
- 1 cup parsley
- 1 cup cilantro (coriander)
- 10 mint leaves
- 4 green onions
- 1 garlic clove
- 2 tablespoons flour (chickpea flour or any flour)
- 1 teaspoon cumin
- ½ teaspoon baking powder
- 2 tablespoons water
- Salt and black pepper to taste
- Oil for frying
Instructions
- In a large bowl, soak the dried chickpeas in water overnight or for at least 8 hours. Ensure there is enough room in the bowl as the chickpeas will double in size.
- Drain the soaked chickpeas and rinse well under cold water. Place them in a food processor and pulse a few times until roughly chopped.
- Roughly chop the parsley, cilantro, mint, and green onions. Add them to the food processor along with the garlic clove, flour, cumin, baking powder, and water. Add salt and black pepper to taste.
- Pulse until well combined and finely chopped but still slightly textured.
- With wet hands, form the mixture into 12-16 falafel balls, depending on your preferred size. If the mixture feels crumbly, add a tablespoon of water. If too wet, add a spoon of flour.
- Place the falafel balls on a tray lined with parchment paper and refrigerate for 30-60 minutes.
- Heat oil in a small pot over medium-high heat and fry the falafel balls in batches for 2-3 minutes until golden brown. Place them on a plate lined with paper towels to absorb excess oil. Alternatively, use an air fryer if preferred.
- Prepare the wrap ingredients – chop the veggies, pickles, and pickled onions. If using homemade hummus or pita bread, follow respective recipes.
- To make the tahini dressing, whisk tahini, lemon juice, salt, and 2 tablespoons of cold water in a small bowl until smooth. Add more cold water as needed for a thick yet runny consistency.
- Assemble the falafel wrap by spreading hummus vertically in the center of each wrap. Layer lettuce, tomatoes, pickles, and onions on top.
- Add 4 falafel balls on top, drizzle with tahini dressing, and roll the wrap like a burrito. Wrap it in parchment paper for easy handling and enjoy!
Notes
- If the falafel mixture is too crumbly, add more water.
- If the mixture is too wet, add extra flour.
- For a healthier option, cook falafel in an air fryer instead of frying.
- Parchment paper wrapping helps keep the wrap neat and portable.
- Homemade hummus and pita bread elevate the flavor of the wraps.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Frying, Assembling
- Cuisine: Middle Eastern
- Diet: Vegetarian
Nutrition
- Serving Size: 1 wrap
- Calories: 350
- Sugar: 3g
- Sodium: 450mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 6g
- Protein: 10g
- Cholesterol: 0mg
