Falafel Wrap (Packed with Flavor & Protein) Recipe

Introduction

Falafel wraps are a delightful combination of crispy falafel balls, fresh veggies, and creamy sauces wrapped in soft pita or flatbread. This recipe offers a flavorful, protein-packed meal that’s perfect for lunch or dinner, whether you use store-bought falafel or make your own from scratch.

Ingredients

• 16 falafel balls – store bought or homemade
• 4 wraps of choice or pita bread
• ¾ cup hummus – store bought or homemade
• Sumac onions
• Shredded lettuce
• Tomato slices
• Pickles
• 2 tablespoons tahini
• ½ lemon, juiced
• Good pinch of salt
• 2 – 4 tablespoons cold water

For homemade falafel:

• 1 cup dried chickpeas, soaked overnight
• 1 cup parsley
• 1 cup cilantro (coriander)
• 10 mint leaves
• 4 green onions
• 1 garlic clove
• 2 tablespoons flour (chickpea flour preferred, or any flour)
• 1 teaspoon cumin
• ½ teaspoon baking powder
• 2 tablespoons water
• Salt and black pepper to taste
• Oil for frying

Instructions

1. Step 1: To make homemade falafel, soak 1 cup dried chickpeas in water overnight or for at least 8 hours, ensuring the bowl is large enough as they will double in size.
2. Step 2: Drain and rinse the soaked chickpeas well under cold water. Pulse them a few times in a food processor to break them up slightly.
3. Step 3: Roughly chop parsley, cilantro, mint, and green onions then add to the food processor along with garlic, flour, cumin, baking powder, water, salt, and pepper.
4. Step 4: Pulse until the mixture is well combined and finely chopped but still textured. Avoid over blending.
5. Step 5: Using wet hands, shape heaped tablespoons of the mixture into balls. You should get 12-16 falafel balls. Adjust consistency with water or flour if needed.
6. Step 6: Place falafel balls on a parchment-lined tray and refrigerate for 30-60 minutes to set.
7. Step 7: Heat oil in a small pot over medium-high heat. Fry falafel balls in batches for 2-3 minutes until golden brown. Drain excess oil on paper towels.
8. Step 8: Prepare falafel wrap ingredients by chopping veggies, pickles, and making sumac onions.
9. Step 9: Make tahini dressing by whisking tahini, lemon juice, salt, and 2 tablespoons cold water until smooth. Add more water if needed to reach desired consistency.
10. Step 10: Assemble the wrap by spreading hummus down the center of a wrap or pita, then layering lettuce, tomatoes, pickles, and sumac onions.
11. Step 11: Add 4 falafel balls on top, drizzle with tahini dressing, and roll the wrap tightly like a burrito. Wrap in parchment paper for easy eating and serve.

Tips & Variations

• For a lighter option, bake falafel balls instead of frying at 375°F (190°C) for 20-25 minutes, turning halfway through.
• Substitute chickpea flour with all-purpose or gluten-free flour if preferred.
• Add a pinch of cayenne or chili flakes to the falafel mix for a spicy kick.
• If you don’t have sumac onions, red onion with a squeeze of lemon works well.
• Use a mixture of fresh herbs for maximum flavor; fresh mint really brightens the falafel.

Storage

Store leftover cooked falafel balls in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or oven to regain crispiness. Assembled wraps are best eaten fresh but can be wrapped tightly and refrigerated for up to 24 hours; reheat before serving for best texture.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned chickpeas instead of dried?

It’s best to use dried chickpeas soaked overnight for falafel to get the right texture. Canned chickpeas are too soft and can result in a mushy mixture.

How do I make sumac onions?

Thinly slice red onions and soak them in lemon juice mixed with a pinch of sumac spice for 10-15 minutes. This adds tanginess and color to your wraps.

Falafel Wrap (Packed with Flavor & Protein) Recipe

---

★★★★★

4.6 from 140 reviews

• Author: Lila
• Total Time: 9 hours 5 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

Pin Recipe

Print Recipe

Description

This Falafel Wrap recipe features crispy, protein-packed falafel balls wrapped in soft pita or your choice of wrap, layered with fresh vegetables, tangy sumac onions, creamy hummus, and a zesty tahini dressing. Perfectly balanced and flavorful, this Mediterranean-inspired dish is ideal for a satisfying lunch or dinner and can be made with homemade falafel or store-bought ones for convenience.

---

Ingredients

Scale 1x2x3x

Falafel Balls

• 1 cup dried chickpeas (soaked overnight)
• 1 cup parsley, roughly chopped
• 1 cup cilantro (coriander), roughly chopped
• 10 mint leaves, roughly chopped
• 4 green onions, chopped
• 1 garlic clove, minced
• 2 tablespoons chickpea flour (or any flour)
• 1 teaspoon cumin
• ½ teaspoon baking powder
• 2 tablespoons water
• Salt and black pepper to taste
• Oil for frying

Wrap & Toppings

• 4 wraps of choice or pita bread
• ¾ cup hummus (store-bought or homemade)
• Sumac onions (prepared separately, recipe linked)
• Shredded lettuce
• Tomato slices
• Pickles

Tahini Dressing

• 2 tablespoons tahini
• ½ lemon, juiced
• Good pinch of salt
• 2 – 4 tablespoons cold water

---

Instructions

1. Prepare Falafel Mixture: Soak dried chickpeas in water overnight or at least 8 hours until doubled in size. Drain and rinse chickpeas, then pulse a few times in a food processor to roughly chop.
2. Add Herbs and Seasonings: Add chopped parsley, cilantro, mint leaves, green onions, garlic, flour, cumin, baking powder, water, salt, and pepper to the food processor. Pulse until well combined but still with some texture.
3. Shape Falafel Balls: Wet your hands and form the mixture into 12-16 heaped tablespoon-sized balls. Adjust consistency by adding water if too crumbly or flour if too wet.
4. Chill Falafel Balls: Place shaped balls on parchment-lined tray and refrigerate for 30-60 minutes to set.
5. Fry Falafel: Heat oil over medium-high heat in a small pot. Fry falafel balls in batches for 2-3 minutes each until golden brown. Drain on paper towels to remove excess oil. Alternatively, falafel can be air-fried using an air fryer recipe.
6. Prepare Wrap Ingredients: Chop lettuce, tomatoes, pickles, and prepare sumac onions. Prepare or have hummus ready.
7. Make Tahini Dressing: In a small bowl, whisk tahini, lemon juice, salt, and 2 tablespoons cold water until smooth and pourable. Add more water as needed to achieve desired consistency.
8. Assemble the Wrap: Place the wrap on parchment paper and spread hummus vertically down the center. Add a layer of shredded lettuce, tomato slices, pickles, and sumac onions.
9. Add Falafel and Dress: Top with 4 falafel balls, drizzle tahini dressing over them.
10. Roll and Serve: Roll the wrap tightly like a burrito. Wrap in parchment paper for easy handling and enjoy immediately.

Notes

• Soaking chickpeas overnight is crucial for proper texture; canned chickpeas are not suitable for this recipe.
• Adjust frying oil temperature to avoid burning while ensuring falafel cooks through.
• Can be made vegan by ensuring hummus and wraps are free from animal products.
• Falafel balls can be baked or air-fried for a healthier alternative.
• Sumac onions add a tangy note but can be omitted or substituted with pickled onions if unavailable.

• Prep Time: 15 minutes plus 8 hours soaking and 30-60 minutes chilling
• Cook Time: 10 minutes
• Category: Lunch
• Method: Frying
• Cuisine: Mediterranean

Keywords: falafel wrap, falafel recipe, homemade falafel, Mediterranean wrap, tahini dressing, healthy wrap, vegetarian lunch