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Falafel Wrap

Falafel Wrap
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This vibrant, healthy, and fuss-free Falafel Wrap is loaded with crisp, golden falafel, fresh veggies, and creamy sauces wrapped in warm flatbread. Perfect for busy days, it’s quick to prepare, nutritious, customizable, and a delicious plant-based meal that balances flavors and textures effortlessly.

Ingredients

Scale

Falafel Mixture

  • 1 cup dried chickpeas (soaked overnight) or equivalent canned, drained
  • 1/2 cup fresh parsley, chopped
  • 1/2 cup fresh cilantro, chopped
  • 2 cloves garlic, minced
  • 1 small onion, finely chopped
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • Pinch of chili powder or cayenne pepper (optional, for spicy kick)
  • 2–3 tbsp flour or breadcrumbs (use chickpea flour or gluten-free breadcrumbs for gluten-free)
  • Salt, to taste
  • Vegetable oil, for frying (or use oil spray for baking)

Vegetables for Wrapping

  • Crisp lettuce leaves
  • 1–2 ripe tomatoes, thinly sliced
  • 1 cucumber, thinly sliced
  • 1/4 red onion, thinly sliced (optional)
  • Optional extras: roasted peppers, pickled onions, shredded carrots

Wraps and Sauces

  • Soft tortillas, pita bread, or lavash
  • Yogurt sauce or tahini sauce (or hummus, garlic sauce, lemon yogurt dressing)
  • Optional protein boost: crumbled feta cheese or boiled eggs

Instructions

  1. Prepare the Falafel Mixture: Drain and rinse soaked chickpeas thoroughly. In a food processor, combine chickpeas with parsley, cilantro, garlic, onion, cumin, coriander, chili (if using), flour or breadcrumbs, and salt. Pulse the mixture until coarse but sticky enough to hold shape when pressed; avoid over-processing for best texture.
  2. Shape and Cook the Falafel: Scoop small portions of the falafel mixture and shape into balls or patties. Heat oil in a pan to about 350°F (175°C). Fry falafel until golden brown and crispy outside, about 3-4 minutes per side, or bake on a lightly oiled tray at 375°F (190°C) for 20-25 minutes, flipping halfway, for a healthier option.
  3. Prepare the Vegetables: While falafel cooks, wash and thinly slice lettuce, tomatoes, cucumber, and red onion (optional). Prepare any additional veggies you wish to add.
  4. Warm the Wraps: Lightly warm your choice of flatbread, tortilla, or pita in a dry skillet or oven until pliable and soft.
  5. Assemble the Falafel Wrap: Lay the warm wrap flat. Add a layer of fresh vegetables, place hot falafel balls or patties on top, and drizzle with your chosen sauce such as tahini or yogurt. Optionally add extras like crumbled feta or boiled eggs. Roll the wrap tightly and serve immediately.

Notes

  • Use dried chickpeas soaked overnight for best falafel texture rather than canned chickpeas.
  • Don’t over-process falafel mixture; keep some texture for light, fluffy falafel.
  • Maintain oil temperature around 350°F (175°C) when frying to achieve crispy falafel without sogginess.
  • Make extra falafel and freeze in single layers for quick future meals.
  • Fresh parsley and cilantro significantly enhance the flavor compared to dried herbs.

Nutrition

Keywords: falafel wrap, vegetarian wrap, Middle Eastern, healthy lunch, gluten-free falafel, quick meal, plant-based, easy falafel

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