Description
This Falafel Wrap recipe combines crispy, flavorful falafel with fresh vegetables, creamy hummus, and a tangy tahini dressing. Perfect for a wholesome and satisfying meal, these wraps are packed with protein and vibrant Middle Eastern flavors, making them an ideal lunch or dinner option.
Ingredients
Units
Scale
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, any flour works)
- 1 teaspoon cumin
- 1/2 teaspoon baking powder
- 2 tablespoons water
- Salt and black pepper to taste
- Oil for frying
Wrap Assembly
- 16 falafel balls (store-bought or homemade)
- 4 wraps of choice or pita bread
- 3/4 cup hummus (store-bought or homemade)
- Sumac onions
- Shredded lettuce
- Tomato slices
- Pickles
Tahini Dressing
- 2 tablespoons tahini
- 1/2 lemon juiced
- Good pinch of salt
- 2 - 4 tablespoons cold water
Instructions
- Prepare the Falafel Mixture: In a food processor, combine the soaked chickpeas, parsley, cilantro, mint leaves, green onions, and garlic clove. Pulse until finely ground but not pureed. Add the flour, cumin, baking powder, water, salt, and black pepper, then pulse again to combine everything into a coarse but cohesive mixture.
- Shape the Falafel Balls: Using your hands or a falafel scoop, form the mixture into 16 evenly sized balls. Place them on a tray and refrigerate for about 30 minutes to firm up, which helps maintain their shape during frying.
- Fry the Falafel: Heat oil in a deep pan or skillet over medium heat to about 350°F (175°C). Carefully fry the falafel balls in batches until golden brown and crispy, about 3-4 minutes per side. Remove and drain on paper towels.
- Prepare Tahini Dressing: In a small bowl, whisk together tahini, lemon juice, and a good pinch of salt. Gradually add cold water, one tablespoon at a time, until the dressing reaches a smooth, pourable consistency.
- Assemble the Wraps: Lay out the wraps or pita bread. Spread a generous layer of hummus on each. Add shredded lettuce, tomato slices, pickles, and sumac onions. Place 4 falafel balls on top, then drizzle with tahini dressing. Wrap tightly and serve immediately.
Notes
- Soaking chickpeas overnight is essential for the best texture in falafel.
- You can use store-bought falafel to save time but homemade falafel greatly enhances flavor and freshness.
- Sumac onions add a tart and tangy flavor; substitute with pickled onions if unavailable.
- Adjust tahini dressing thickness by adding cold water gradually.
- Falafel is best enjoyed fresh and crispy; reheat in an oven or air fryer rather than microwave.
Nutrition
- Serving Size: 1 wrap
- Calories: 445 kcal
- Sugar: 10 g
- Sodium: 506 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 63 g
- Fiber: 16 g
- Protein: 20 g
- Cholesterol: 0 mg
