Falafel Wraps

Short Description

Falafel wraps are a wholesome and satisfying Middle Eastern-inspired meal. They feature crispy falafel made from chickpeas and herbs, wrapped in soft flatbread along with fresh vegetables and creamy sauces. Perfect for a nutritious lunch or dinner, these wraps are flavorful, customizable, and easy to prepare.

Why You’ll Love This Recipe

Crispy, golden falafel paired with soft bread and creamy sauces.
Plant-based, high in protein, and full of nutrients.
Easily adaptable with different sauces, vegetables, or flatbreads.
A portable meal option that works well for lunch, dinner, or meal prep.

Ingredients

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

For the falafel:

Chickpeas (dried and soaked overnight or canned)
Fresh parsley and cilantro
Garlic cloves
Onion
Ground cumin and coriander
Salt and pepper
Baking powder
Flour or breadcrumbs

For the wrap:

Pita bread, tortilla, or flatbread
Lettuce leaves
Sliced cucumber
Tomato slices
Pickles or pickled red onions

Optional sauces:

Tahini dressing
Hummus
Tzatziki

Directions

If using dried chickpeas, soak them overnight and drain. If using canned chickpeas, rinse and dry them thoroughly.
In a food processor, combine chickpeas, parsley, cilantro, garlic, onion, cumin, coriander, salt, and pepper. Blend until coarse but not mushy.
Stir in baking powder and flour (or breadcrumbs) until the mixture holds together.
Shape into small balls or patties.
Cook by either baking at 375°F (190°C) for 20–25 minutes or frying until golden brown.
Warm your flatbread or pita.
Spread a layer of hummus or tahini, add lettuce, cucumber, tomato, and pickles.
Place 3–4 falafel pieces inside, drizzle with sauce, and wrap tightly.

Servings and Timing

Servings: 4 wraps
Prep Time: 20 minutes (plus soaking time if using dried chickpeas)
Cook Time: 20–25 minutes
Total Time: ~45 minutes (excluding soaking)

Variations

Add roasted vegetables like peppers or zucchini for extra flavor.
Use naan or lavash instead of pita for a different texture.
Make it spicy by adding chili flakes or harissa.
Add crumbled feta cheese for a Mediterranean twist.
Turn it into a salad bowl by serving the ingredients without the wrap.

Storage / Reheating

Store leftover falafel in an airtight container in the refrigerator for up to 4 days.
Reheat in the oven or air fryer at 350°F (175°C) for 5–8 minutes until crispy.
Wrap components should be stored separately to avoid sogginess.
Cooked falafel can be frozen for up to 3 months; reheat directly from frozen.

FAQs

1. What are falafel wraps made of?

They are made with chickpea falafel, flatbread, fresh vegetables, and sauces such as tahini or hummus.

2. Can I bake falafel instead of frying?

Yes, baking makes them lighter while still keeping them crispy.

3. Can I use canned chickpeas?

Yes, but make sure to dry them well to avoid mushy falafel.

4. What bread is best for falafel wraps?

Pita, tortilla, lavash, or naan all work well.

5. How do I keep wraps from falling apart?

Warm the bread before wrapping and don’t overfill with ingredients.

6. Can I make falafel wraps ahead of time?

It’s best to store ingredients separately and assemble before eating.

7. What sauces go best with falafel wraps?

Tahini dressing, hummus, tzatziki, or even garlic yogurt sauce.

8. Are falafel wraps healthy?

Yes, they’re plant-based, high in fiber, and nutrient-rich. Baking instead of frying makes them even healthier.

9. Can I freeze homemade falafel?

Yes, falafel freezes well. Store them after cooking and reheat in the oven or air fryer.

10. How long do falafel wraps last in the fridge?

Assembled wraps should be eaten the same day, but falafel and fillings can last 3–4 days separately.

Conclusion

Falafel wraps are a delightful blend of crispy chickpea patties, fresh vegetables, and creamy sauces, all tucked into soft flatbread. They are versatile, nutritious, and easy to prepare, making them an excellent option for both quick meals and meal prep. With endless variations and flavors, falafel wraps are a dish you’ll want to enjoy again and again.