How to Make the Perfect Falafel Wrap
Middle Eastern · Medium · 35 min · 4 servings
Crispy golden falafel balls made from herbed chickpeas are nestled into a warm flatbread with cool tahini sauce, pickled red onions, and fresh chopped vegetables. This classic Middle Eastern street food combination is vibrant, filling, and packed with plant based protein and bright Mediterranean flavors.
Why this recipe works
This Falafel Wrap recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 35 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 480 calories with 18g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 400 grams canned chickpeas drained and dried thoroughly
- 1 cup fresh parsley and cilantro leaves combined
- 3 tablespoons tahini paste
- 4 whole large flatbreads or pita breads
- 1 small red onion thinly sliced and pickled in red wine vinegar
- 1 teaspoon ground cumin
Step by step instructions
Step 1: Make the Falafel Mixture
Combine dried chickpeas, fresh parsley, cilantro, 3 minced garlic cloves, cumin, 1 teaspoon of coriander, half a teaspoon of baking powder, salt, and black pepper in a food processor. Pulse repeatedly until the mixture resembles a coarse damp crumb. It should hold together when pressed but must not be pureed into a smooth paste or the falafel will be dense and pasty rather than light and textured. Refrigerate the mixture for at least 15 minutes to help it firm up.
Step 2: Form and Fry the Falafel
Using wet hands or a small ice cream scoop form the chickpea mixture into balls approximately 3 centimeters in diameter pressing them firmly so they hold their shape. Heat 3 centimeters of neutral oil in a heavy pan to 175 degrees Celsius or 350 degrees Fahrenheit. Fry the falafel in batches of 4 to 5 pieces for 3 to 4 minutes turning them carefully with a spoon until they are deep golden brown and crispy on all sides. Drain on paper towels.
Step 3: Make the Tahini Sauce
Whisk together tahini paste, 3 tablespoons of cold water, the juice of one full lemon, 1 minced garlic clove, and a pinch of salt. The sauce will initially seize up and become very thick when the water is first added which is completely normal. Keep whisking and adding water one tablespoon at a time until it becomes a smooth pourable creamy sauce that is just thick enough to drizzle. Taste and adjust lemon and salt to your preference.
Step 4: Assemble and Wrap
Warm the flatbreads in a dry pan for 30 seconds per side or wrap them in foil and warm in the oven. Spread a generous spoonful of tahini sauce down the center of each flatbread. Arrange 3 to 4 falafel balls along the center and lightly press them to split them open slightly so the sauce can soak into the fluffy interior. Top with pickled red onions, diced tomatoes, sliced cucumber, and a few fresh mint leaves. Roll tightly and wrap in parchment paper to hold the shape.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- canned chickpeas → dried chickpeas soaked overnight in cold water and used completely uncooked before frying which gives a lighter and less dense falafel with a better crust
- tahini sauce → plain Greek yogurt mixed with lemon juice, garlic, and fresh dill for a creamy tzatziki style sauce that complements the crispy falafel equally well
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Processing the chickpeas too long until they become a smooth hummus like paste which makes the falafel fall apart in the oil and turn into a greasy heavy ball rather than a light crispy one
- Using wet chickpeas straight from the can without drying them thoroughly which adds too much moisture to the mixture making it impossible to form firm balls that hold together during frying
Nutrition facts
Per serving: 480 calories, 18g protein, 66g carbs, 18g fat, 9g fiber.
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