Quick And Easy Falafel Wrap Recipe

Falafel wraps are the perfect combination of crispy, spiced chickpea patties, fresh veggies, and creamy sauces wrapped in a soft flatbread. 

This recipe is your go-to guide for creating the ultimate falafel wrap, featuring two sauce options — tahini and yogurt — so you can cater to both vegan and non-vegan preferences. 

Whether you’re planning a quick lunch, a picnic meal, or a dinner option that excites everyone at the table, this healthy recipe will deliver.

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Ingredients

For the Falafel

• 1 cup dried chickpeas (soaked overnight)
• 1 small onion, chopped
• 2–3 garlic cloves, minced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp paprika
• 1/4 tsp cayenne pepper (optional)
• 1/2 tsp baking powder
• Salt to taste
• 3 tbsp all-purpose flour (or 3tbsp of chickpea flour for gluten-free)
• Vegetable oil for frying

For the Wrap

• 4 large flatbreads or pita bread (or gluten free alternative)
• 2 cups mixed veggies (lettuce, tomatoes, cucumbers, shredded carrots, and red onions)
• 1/4 cup pickled turnips (optional but recommended)

Tahini Sauce (Vegan)

• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 clove garlic, minced
• 2–3 tbsp water (to thin)
• Pinch of salt

For the Yogurt Sauce

• 1/2 cup plain Greek yogurt
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried mint (or fresh mint, finely chopped)
• Salt to taste

Step-by-Step Recipe

1. Prepare the Falafel Mix

Start by draining and rinsing the soaked chickpeas. Transfer them to a food processor along with the onion, garlic, parsley, cilantro, cumin, coriander, paprika, cayenne pepper, and salt. Pulse the mixture until it resembles coarse crumbs. Avoid over-processing; you don’t want a paste.

Add the baking powder and flour to the mixture and pulse a few more times until everything combines. The mixture should hold together when pinched. If it feels too crumbly, add a bit more flour, one tablespoon at a time.

Cover the falafel mix and refrigerate it for 30 minutes. This step allows the flavors to meld and makes shaping easier.

2. Shape and Fry the Falafel

After chilling the mix, form small balls or patties (about 1.5 inches in diameter). Heat vegetable oil in a deep skillet over medium heat. Test the oil’s readiness by dropping a small piece of the mixture into it — it should sizzle immediately.

Fry the falafel in batches, making sure not to overcrowd the pan. Turn them occasionally to ensure even browning. Fry each batch for about 3–4 minutes until golden and crispy. Transfer the cooked falafel to a plate lined with paper towels to drain excess oil.

3. Prepare the Sauces

While the falafel cools slightly, whip up your sauces.

For the tahini sauce, whisk tahini, lemon juice, garlic, and salt in a bowl. Gradually add water until you achieve a smooth, pourable consistency.

For the yogurt sauce, combine yogurt, olive oil, lemon juice, dried mint, and salt in a bowl. Mix until well-blended.

Pro tip: You can make these sauces ahead of time and store them in airtight containers in the fridge for up to three days.

4. Assemble the Wraps

Warm the flatbreads briefly on a hot skillet or in the oven. Lay one flatbread on a clean surface. Spread a generous layer of your preferred sauce in the center.

Add a handful of mixed veggies for crunch and freshness. Place 3–4 falafel pieces on top. Drizzle more sauce over the falafel, and if you’re feeling adventurous, add pickled turnips for an extra zing.

Fold the wrap tightly, tucking in the sides as you roll. If needed, secure it with parchment paper or foil for easy handling.

Serving and Customization

Serve the falafel wraps immediately while they’re warm. Pair them with a side of crispy baked sweet potato fries or a fresh tabbouleh salad for a complete meal.

Feel free to customize the fillings based on your preferences. For added texture, try roasted eggplant slices or hummus. If you’re hosting a gathering, set up a falafel wrap bar where everyone can assemble their own wraps with toppings of their choice.

Recipe Notes and Tips

1. Why Use Dried Chickpeas?
   Soaked dried chickpeas yield the best texture for falafel. Canned chickpeas are too soft and won’t hold together well during frying.
2. Baking Instead of Frying
   If you prefer a lighter option, bake the falafel. Place them on a greased baking sheet and brush them with oil. Bake at 375°F (190°C) for 20–25 minutes, flipping halfway through.
3. Freezing Falafel
   You can freeze uncooked falafel balls for up to three months. Simply shape them, place them on a tray to freeze, and transfer them to a freezer bag. Fry or bake them straight from the freezer when needed.
4. Gluten-Free Alternative
   Substitute all-purpose flour with chickpea flour or gluten-free flour for a gluten-free falafel wrap.

Why You’ll Love This Recipe

This falafel wrap recipe is versatile, wholesome, and bursting with bold flavors. The combination of crispy falafel, fresh veggies, and creamy sauces creates a meal that’s as satisfying as it is nutritious. It’s a crowd-pleaser and perfect for meal prep.