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
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
- 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.
- 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.
- 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.
- Chill Falafel Balls: Place shaped balls on parchment-lined tray and refrigerate for 30-60 minutes to set.
- 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.
- Prepare Wrap Ingredients: Chop lettuce, tomatoes, pickles, and prepare sumac onions. Prepare or have hummus ready.
- 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.
- 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.
- Add Falafel and Dress: Top with 4 falafel balls, drizzle tahini dressing over them.
- 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
