Description
A delicious and wholesome wrap filled with crispy homemade falafel, fresh vegetables, and a creamy tahini sauce, all wrapped in warm pita or flatbread. Perfect for a quick meal or meal prep!
Ingredients
Units
Scale
- Falafel:
- 1 1/2 cups dried chickpeas (soaked overnight, drained)
- 1/2 cup fresh parsley, chopped
- 1/2 cup fresh cilantro, chopped
- 1/2 small onion, diced
- 3 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp flour or chickpea flour
- 2 tbsp water (if needed)
- Oil for frying
- Wrap & Fillings:
- 4 large pita bread or flatbreads
- 1 cup shredded lettuce
- 1 tomato, sliced
- 1/2 cucumber, sliced
- 1/4 small red onion, sliced
- 1/4 cup pickled turnips (optional)
- Tahini Sauce:
- 1/4 cup tahini
- 2 tbsp lemon juice
- 1 garlic clove, minced
- 2 tbsp water (adjust for consistency)
- 1/4 tsp salt
Instructions
- Prepare the Falafel Mixture:
- In a food processor, blend the chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, baking soda, salt, and pepper until coarse.
- Add flour and pulse again until the mixture holds together. If too dry, add water gradually.
- Shape & Fry:
- Form small patties or balls from the mixture.
- Heat oil in a pan over medium heat and fry falafel until golden brown (about 3–4 minutes per side). Drain on paper towels.
- Make the Tahini Sauce:
- Whisk together tahini, lemon juice, garlic, water, and salt until smooth.
- Assemble the Wraps:
- Warm the pita or flatbread.
- Layer lettuce, tomatoes, cucumbers, red onion, and pickled turnips.
- Add falafel and drizzle with tahini sauce.
- Wrap tightly and serve.
Notes
- For a lighter version, bake the falafel at 375°F (190°C) for 25 minutes, flipping halfway.
- Can substitute hummus or garlic sauce instead of tahini sauce.
- Store falafel in the fridge for 4–5 days or freeze for longer storage.
- Details
Nutrition
- Calories: ~400 kcal
- Sugar: 4g
- Sodium: 350mg
- Fat: 18g
- Saturated Fat: 2.5g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
