Falafel Wrap Recipe: A Flavorful and Nutritious Meal

Falafel wraps are a delicious, protein-packed meal enjoyed worldwide. Whether you’re craving a quick lunch or a hearty dinner, this Middle Eastern-inspired dish will satisfy your taste buds with crispy falafels, fresh veggies, and creamy tahini sauce. In this blog post, we’ll explore how to make the perfect falafel wrap from scratch, including ingredients, nutritional details, and step-by-step cooking instructions.

The Story Behind Falafel Wraps

I first discovered falafel wraps while traveling through the bustling streets of Istanbul. The aroma of freshly fried chickpea patties, warm pita bread, and vibrant sauces filled the air. One bite, and I was hooked! When I returned home, I was determined to recreate that experience in my kitchen. If you’ve never tried making falafel wraps at home, this is your chance to bring authentic flavors to your table.

Why You’ll Love This Falafel Wrap Recipe

✔ High in protein and fiber – Made from chickpeas, falafels provide plant-based protein and fiber to keep you full.
✔ Customizable – Add your favorite veggies, sauces, or even swap the wrap for a salad.
✔ Perfect for meal prep – Prepare falafel ahead of time for quick and easy wraps during the week.
✔ Naturally vegan and gluten-free (with gluten-free wraps) – A delicious option for all dietary preferences.

Ingredients for Falafel Wraps

Here’s what you’ll need to make flavorful falafel wraps:

Falafel Ingredients:

• 200g dried chickpeas (soaked overnight)
• 1 small onion, chopped
• 3 garlic cloves, minced
• 15g fresh parsley
• 10g fresh cilantro
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp cayenne pepper (optional)
• 1 tsp salt
• ½ tsp black pepper
• 1 tbsp lemon juice
• ½ tsp baking soda
• 2 tbsp flour (or chickpea flour for gluten-free option)
• 2 tbsp olive oil (for frying or baking)

Wrap & Toppings:

• 4 whole wheat or gluten-free wraps
• 100g shredded lettuce
• 50g diced cucumbers
• 50g diced tomatoes
• 30g red onion, sliced
• 50g pickles
• 2 tbsp hummus
• 2 tbsp tahini sauce
• Lemon wedges (for serving)

How to Make the Perfect Falafel Wrap(Step-by-Step)

Follow these step-by-step instructions for crispy, golden-brown falafel and a deliciously assembled wrap.

Step 1: Prepare the Falafel Mixture

1. Drain the soaked chickpeas and pat them dry.
2. In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, cayenne, salt, black pepper, lemon juice, and baking soda.
3. Pulse until the mixture is crumbly but holds together when pressed.
4. Add flour and pulse a few more times until evenly mixed.
5. Transfer to a bowl, cover, and refrigerate for 30 minutes to firm up.

Step 2: Shape and Cook the Falafels

For Frying:

1. Heat olive oil in a deep pan over medium heat.
2. Shape the falafel mixture into small balls or patties (about 3 cm in diameter).
3. Fry in batches for 3-4 minutes per side until golden brown and crispy.
4. Transfer to a plate lined with paper towels to drain excess oil.

For Baking (Healthier Option):

1. Preheat the oven to 200°C (400°F).
2. Place falafel balls on a lined baking sheet.
3. Lightly brush with olive oil and bake for 25-30 minutes, flipping halfway through.

Step 3: Assemble the Wrap

1. Warm the wraps on a dry pan or microwave for a few seconds to make them pliable.
2. Spread a tablespoon of hummus on each wrap.
3. Layer with shredded lettuce, cucumbers, tomatoes, and red onion.
4. Add 3-4 falafel pieces per wrap.
5. Drizzle with tahini sauce and top with pickles.
6. Fold in the sides, then roll tightly into a wrap.

Nutritional Information (Per Wrap)

Nutrient	Amount
Calories	320 kcal
Protein	12g
Carbohydrates	40g
Fiber	10g
Fat	12g
Saturated Fat	1.5g
Sodium	350mg

Best Tips for Making Falafel Wraps at Home

1. Use dried chickpeas: Canned chickpeas are too soft and won’t give you the right texture.
2. Chill the mixture: This helps the falafels hold their shape during cooking.
3. Don’t over-process: You want a slightly coarse texture, not a paste.
4. Bake for a healthier version: You can bake falafels instead of frying for a lower-fat option.
5. Add spices to taste: Adjust seasoning based on your preferences.

FAQs About Falafel Wraps

Can I store leftover falafel?

Yes! Store cooked falafels in an airtight container in the refrigerator for up to 4 days. Reheat in an oven or air fryer for the best texture.

Can I freeze falafel mixture?

Absolutely. Shape the mixture into balls and freeze on a tray. Once frozen, transfer to a freezer bag. Cook directly from frozen, adding a few extra minutes to the cooking time.

What other sauces can I use?

Besides tahini sauce, try garlic yogurt sauce, hot sauce, or a drizzle of lemon juice for extra flavor.

Can I make this gluten-free?

Yes! Use gluten-free flour for the falafel and swap regular wraps for gluten-free wraps or lettuce leaves.

Final Thoughts

Falafel wraps are a nutritious, flavorful, and easy-to-make meal that’s perfect for any time of the day. Whether you fry or bake the falafel, the combination of crispy patties, fresh vegetables, and creamy sauces makes for a satisfying dish. Try this recipe today and enjoy a homemade version of this Middle Eastern classic!

 

Thank You!

I appreciate you taking the time to read this blog post. If you try this recipe, let me know how it turns out! Happy cooking! 😊