Name: Falafel Wraps
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: Middle Eastern
Ingredients: 1 cup dried chickpeas (soaked overnight); 1/2 large onion, roughly chopped; 2 cloves garlic; 1/4 cup fresh parsley; 1/4 cup fresh cilantro; 1 tsp ground cumin; 1 tsp ground coriander; 1/2 tsp cayenne pepper (optional); 1 tsp salt; 1/2 tsp baking soda; 1 tbsp flour (optional, for binding); Oil for frying; 4 large flatbreads or pita; 1 cup chopped lettuce; 1 tomato, sliced; 1 cucumber, sliced; 1/4 cup sliced red onions; 1/2 cup tahini sauce or hummus

These falafel wraps are a simple, wholesome, and satisfying plant-based meal option that doesn’t rely on sauces for flavor. Featuring crisp, golden falafel patties wrapped in soft flatbread with fresh vegetables, these wraps deliver on both taste and texture. Perfect for a quick lunch or a light dinner, this version lets the ingredients shine on their own without any additional sauces.

Why You’ll Love This Recipe

A healthy and satisfying vegetarian option.
Packed with protein and fiber from chickpeas.
Full of fresh, crunchy vegetables.
Easy to prepare ahead for lunches or picnics.
Customizable with your favorite vegetables or wrap styles.
Delicious even without sauces, thanks to well-seasoned falafel.
Great for meal prep and on-the-go meals.
Naturally dairy-free and can easily be made gluten-free.
Light yet filling – ideal for warm weather meals.
Budget-friendly and made with pantry staples.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Dry chickpeas (soaked overnight)
Onion
Garlic cloves
Fresh parsley
Fresh cilantro
Cumin
Coriander
Salt
Baking powder
All-purpose flour (or chickpea flour)
Flatbreads or wraps
Fresh vegetables (lettuce, tomato, cucumber, red onion)

directions

Soak the chickpeas overnight in plenty of water. Drain and rinse them well.
In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, and salt. Pulse until the mixture is finely ground but not pureed.
Add baking powder and flour to bind the mixture, then pulse again until combined.
Form the mixture into small balls or patties.
Heat oil in a deep pan and fry the falafel in batches until golden and crispy. Drain on paper towels.
Warm your flatbreads or wraps slightly for pliability.
Layer the wraps with fresh vegetables and a few pieces of falafel.
Fold and wrap tightly before serving.

Servings and timing

This recipe makes approximately 4 wraps.
Prep time: 20 minutes (plus overnight soaking)
Cook time: 20 minutes
Total time: 40 minutes (excluding soaking time)
Servings: 4

Variations

Add grains: Add cooked quinoa or bulgur into the wrap for added texture.
Make it spicy: Add sliced jalapeños or crushed red pepper to the falafel mix.
Use a different wrap: Try whole wheat tortillas, pita bread, or lettuce leaves for a low-carb version.
Add pickled vegetables: Pickled turnips or cucumbers can add a tangy crunch.
Include olives or sun-dried tomatoes: These can add a salty, rich layer of flavor.
Use roasted veggies: Swap raw vegetables with roasted peppers or eggplant for a different texture.

storage/reheating

Storage:
Store leftover falafel in an airtight container in the refrigerator for up to 4 days. Keep the vegetables and flatbread separate until you’re ready to assemble.

Reheating:
Reheat falafel in a toaster oven or skillet over medium heat to restore crispiness. Avoid microwaving if possible, as it can make them soggy.

FAQs

What can I use instead of chickpeas?

You can use fava beans or a mix of chickpeas and fava beans for a different texture and flavor.

Can I bake the falafel instead of frying?

Yes, you can bake them at 375°F (190°C) for about 25-30 minutes, flipping halfway through for even browning.

How do I stop my falafel from falling apart?

Make sure the chickpeas are properly processed and the mixture is not too wet. Adding flour or chilling the mixture before shaping can help.

Can I make falafel wraps ahead of time?

Yes, you can prepare the falafel and chopped veggies in advance. Assemble just before serving to maintain freshness.

What vegetables go well in falafel wraps?

Lettuce, tomato, cucumber, red onion, shredded cabbage, and spinach all work well.

Do I need a food processor to make falafel?

A food processor is ideal for achieving the right texture, but you can also use a high-powered blender in small batches.

Are these falafel wraps gluten-free?

They can be gluten-free if you use chickpea flour instead of all-purpose flour and choose gluten-free wraps.

Can I freeze the falafel?

Yes, cooked falafel can be frozen. Reheat in the oven or skillet to bring back their crispiness.

What if I don’t have fresh herbs?

While fresh parsley and cilantro are preferred, you can use dried herbs in smaller amounts, though flavor may vary.

Is it still flavorful without sauces?

Yes, when well-seasoned and combined with fresh vegetables, the falafel wraps are still delicious without any sauces.

Conclusion

These falafel wraps without sauces offer a simple yet flavorful meal option that highlights the natural taste of chickpeas and herbs. They’re versatile, easy to prepare, and ideal for those seeking a lighter, sauce-free option. Whether you’re preparing lunch for the week or serving a quick dinner, these wraps are a healthy and satisfying choice.