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Falafel Wrap

Falafel Wrap
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This Falafel Wrap recipe combines crispy, flavorful falafel with fresh vegetables and creamy tahini or yogurt sauce, all wrapped in warm flatbread. Quick to prepare and nutritious, it’s perfect for a wholesome lunch, dinner, or snack, offering a delicious taste of Middle Eastern cuisine with versatile customization options.

Ingredients

Scale

Falafel Mixture

  • 1 cup dried chickpeas (soaked overnight) or 1 can (15 oz) chickpeas, rinsed and drained
  • 1/2 cup fresh parsley leaves
  • 1/2 cup fresh cilantro leaves
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2–3 tablespoons flour or chickpea flour
  • Vegetable oil for frying (or baking)

Wrap and Toppings

  • 4 flatbreads or pita breads
  • 1 small cucumber, thinly sliced
  • 2 medium tomatoes, sliced or diced
  • 1/2 red onion, thinly sliced
  • Lettuce leaves

Sauce

  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • 1 small garlic clove, minced
  • 2–4 tablespoons water (to thin)

Instructions

  1. Prepare the Falafel Mixture: Soak dried chickpeas overnight and drain (or rinse canned chickpeas well). In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, salt, and pepper. Pulse until coarse and slightly sticky. Add flour a tablespoon at a time until mixture holds together without being too wet.
  2. Shape and Cook Falafel: Form mixture into small patties or balls about 1.5 inches in diameter using your hands or a spoon. Fry in hot oil for 3-4 minutes per side until golden and crispy, or bake on a greased baking sheet at 375°F (190°C) for about 25 minutes, flipping halfway through.
  3. Prepare the Wrap Ingredients: While falafel cooks, slice cucumber, tomatoes, red onion, and lettuce. Whisk tahini with lemon juice, garlic, and water until smooth and creamy, or use your favorite store-bought sauce.
  4. Assemble the Falafel Wrap: Warm flatbread or pita to make it pliable. Place falafel patties in the center, add sliced vegetables, and drizzle generously with sauce. Wrap tightly and serve immediately.

Notes

  • Use dried chickpeas soaked overnight for best texture and flavor.
  • Pulse falafel mixture to keep some texture instead of blending to a smooth paste.
  • Fry falafel at medium-high heat to ensure even cooking without burning.
  • Warm the bread slightly to prevent cracking and ease wrapping.
  • Don’t skimp on fresh herbs like parsley and cilantro to brighten flavor.

Nutrition

Keywords: falafel, falafel wrap, Middle Eastern, vegetarian, vegan option, gluten free, healthy lunch, easy dinner

Find it online: https://cherrycooks.com/falafel-wrap/