Falafel Wraps

Falafel wraps are a delicious and satisfying Middle Eastern-inspired dish made with crispy falafel balls wrapped in soft flatbread and loaded with fresh vegetables and creamy sauces. These wraps are perfect for lunch, dinner, or a hearty snack, offering a delightful combination of textures and flavors.

Why You’ll Love This Recipe

• A great source of plant-based protein from chickpeas

• Completely vegetarian and easily made vegan

• Customizable with your favorite toppings and sauces

• Perfect for meal prep or quick weeknight dinners

• Flavorful, crunchy, creamy, and satisfying all at once

Ingredients

For the Falafel:

• 2 cups dried chickpeas

• ½ onion, roughly chopped

• ¾ cup fresh parsley, roughly chopped

• ¾ cup fresh cilantro, roughly chopped

• 3 cloves garlic

• 2 teaspoons ground cumin

• 1 teaspoon ground coriander

• 1 teaspoon salt

• ½ teaspoon baking powder

• Vegetable oil, for frying

For the Wraps:

• 4 flatbreads or pitas

• 1 cup hummus

• 1 cup shredded lettuce

• 1 tomato, sliced

• ½ cucumber, sliced

• Pickles (optional)

• Tahini sauce or preferred dressing

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Directions

1. Prepare the Falafel Mixture
   Soak the dried chickpeas in water overnight (8 to 12 hours). Drain and rinse well.
   In a food processor, combine soaked chickpeas, onion, parsley, cilantro, garlic, cumin, coriander, and salt. Pulse until coarse but cohesive.
   Mix in baking powder, then refrigerate the mixture for 30 to 60 minutes.

2. Shape and Fry the Falafel
   Using your hands or a falafel scoop, form the mixture into small balls or patties.
   Heat oil in a deep skillet to 350°F (180°C). Fry falafel in batches for 2–3 minutes per side until golden and crispy. Drain on paper towels.

3. Assemble the Wraps
   Warm the flatbreads or pitas slightly.
   Spread hummus over each wrap, then top with lettuce, tomato, cucumber, pickles, and falafel.
   Drizzle with tahini sauce or your dressing of choice. Fold or roll the wrap to serve.

Servings and Timing

• Servings: 4 wraps

• Preparation time: 20 minutes (excluding chickpea soaking time)

• Cooking time: 30 minutes

• Total time: About 50 minutes

Variations

• Baked Falafel: Instead of frying, bake falafel at 375°F (190°C) for 25–30 minutes, turning halfway through.

• Spicy Falafel: Add chopped chili or cayenne pepper to the falafel mix for a kick.

• Gluten-Free: Use gluten-free flatbreads or wrap in lettuce leaves.

• Loaded Wraps: Add ingredients like roasted eggplant, pickled onions, feta cheese, or tabbouleh.

Storage/Reheating

• Storage: Store leftover falafel in an airtight container in the refrigerator for up to 4 days.

• Reheating: Reheat falafel in the oven at 350°F (180°C) for about 10 minutes, or use an air fryer for 5–6 minutes.

• Freezing: Uncooked falafel mixture or shaped balls can be frozen for up to 3 months. Thaw in the fridge before cooking.

FAQs

What is falafel made of?

Falafel is made primarily from ground dried chickpeas, herbs, garlic, and spices, shaped into balls or patties and fried until crisp.

Can I use canned chickpeas?

Canned chickpeas are not recommended as they contain too much moisture and can cause the falafel to fall apart. Use dried chickpeas soaked overnight for best results.

Why did my falafel fall apart?

The mixture may be too wet or over-processed. Make sure to drain the chickpeas well and refrigerate the mixture before shaping.

Can I bake the falafel instead of frying?

Yes, you can bake falafel for a lighter version. They won’t be as crispy but are still delicious.

What sauces go well with falafel wraps?

Popular choices include tahini sauce, hummus, garlic yogurt sauce, or spicy chili sauce.

Are falafel wraps vegan?

Yes, falafel wraps are naturally vegan when made without dairy-based sauces or cheese.

Can I make the falafel mix in advance?

Yes, the mixture can be prepared up to 2 days ahead and stored in the refrigerator.

How do I keep the wraps from getting soggy?

Assemble wraps just before serving or store ingredients separately until ready to eat.

Can I freeze cooked falafel?

Yes, cooked falafel freezes well. Reheat in the oven or air fryer to restore crispiness.

What kind of bread works best?

Flatbreads, pitas, or even tortillas work well. For a low-carb version, try wrapping in lettuce.

Conclusion

Falafel wraps are a flavorful and nutritious option perfect for any meal. Whether you stick to the traditional version or customize it with your favorite ingredients, they offer a satisfying bite every time. With their crispy texture, fresh toppings, and rich sauces, falafel wraps are sure to become a staple in your recipe rotation.