There is nothing quite like biting into a warm, crispy falafel wrap bursting with vibrant flavors and fresh textures. The Falafel Wrap with Hummus, Fresh Vegetables, and Tahini Dressing Recipe is a colorful, wholesome meal that comes together beautifully with a harmony of creamy hummus, herbaceous falafel, crunchy vegetables, and the nutty, tangy tahini dressing that ties everything together. It’s a joy to make, perfect for any season, and always a hit whether you’re feeding family, friends, or just treating yourself to something satisfying and nourishing.
Ingredients You’ll Need
The beauty of this Falafel Wrap with Hummus, Fresh Vegetables, and Tahini Dressing Recipe lies in its simplicity and freshness. Each ingredient is essential, contributing either texture, flavor, or freshness to the final wrap.
- 16 falafel balls: You can use store-bought for convenience or homemade for that freshly fried crunch and flavor.
- 4 wraps or pita breads: Soft and flexible to wrap everything neatly while adding a mild, comforting base.
- ¾ cup hummus: Creamy and rich, it adds moisture and depth of flavor as the foundation layer.
- Pickled onions or sumac onions: They bring a tangy punch that cuts through the richness and adds zing.
- Shredded lettuce: A crisp, cool crunch that brightens every bite.
- Tomato slices: Juicy and sweet, balancing the savory notes.
- Pickles: Their sourness complements the falafel wonderfully.
- 2 tablespoons tahini: The star ingredient of the dressing, offering a creamy, nutty flavor.
- ½ lemon, juiced: Adds a fresh acidity that brightens the tahini sauce.
- Pinch of salt: To enhance all the flavors in the dressing and falafel.
- 2-4 tablespoons cold water: Adjust the tahini dressing’s consistency perfectly.
- 1 cup dried chickpeas (soaked overnight): The main base for the falafel, providing texture and protein.
- 1 cup parsley: Fresh and herbaceous, adding vibrant green color and flavor.
- 1 cup cilantro (coriander): Brings a zingy, fresh herbal note.
- 10 mint leaves: A surprising refreshing twist for the falafel mix.
- 4 green onions: Adds subtle sharpness and color.
- 1 garlic clove: Gives depth and a slight bite.
- 2 tablespoons flour: Helps bind the falafel – chickpea flour or any flour works.
- 1 teaspoon cumin: Warm and earthy spice essential for that classic falafel flavor.
- ½ teaspoon baking powder: Adds lightness to the falafel texture.
- 2 tablespoons water: To bring all falafel ingredients together.
- Salt and black pepper: To taste, seasoning the falafel perfectly.
- Oil for frying: The key to getting that irresistible golden crust.
How to Make Falafel Wrap with Hummus, Fresh Vegetables, and Tahini Dressing Recipe
Step 1: Soak the Chickpeas
Begin by soaking your dried chickpeas in plenty of water overnight or for at least eight hours. This is vital because chickpeas will swell to about twice their size, so make sure your bowl is large enough. Proper soaking gives that perfect texture to the falafel, ensuring they become delightfully fluffy inside.
Step 2: Prepare the Falafel Mixture
Once soaked, drain and rinse the chickpeas well under cold water. Place them into your food processor and pulse a few times until they are coarsely chopped. Don’t overprocess – you want a coarse, grainy texture rather than a smooth paste for that ideal falafel bite.
Step 3: Add Fresh Herbs and Spices
Roughly chop parsley, cilantro, mint leaves, and green onions, then add them to the processor along with garlic, flour, cumin, baking powder, water, salt, and black pepper. Pulse until the mixture is finely chopped but still slightly textured. The fresh herbs add amazing color and brightness while cumin brings that comforting warmth.
Step 4: Shape and Chill the Falafel
With wet hands, shape the mixture into 12 to 16 small balls, depending on your size preference. If the mix seems crumbly, add a tablespoon of water; if too wet, add a spoon of flour. Place the falafel balls on parchment paper and refrigerate for anywhere from 30 minutes to an hour. This chilling step helps them hold together during frying.
Step 5: Fry Until Golden
Heat oil in a pot over medium-high heat and fry the falafel balls in batches for 2 to 3 minutes, turning occasionally, until beautifully golden and crispy on all sides. Drain on paper towels to remove excess oil. Air frying is a great alternative if you want a lighter version.
Step 6: Prepare the Dressing and Vegetables
While the falafel cooks, whisk together tahini, lemon juice, salt, and 2 tablespoons of cold water until smooth and creamy. Add more water if needed to reach a thick yet pourable consistency. Chop your fresh vegetables – lettuce, tomatoes, pickles, and onions – to get ready for assembling the wraps.
Step 7: Assemble the Wrap
Spread a generous amount of hummus down the center of each wrap. Add a layer of shredded lettuce, tomato slices, pickles, and pickled onions for that mouthwatering crunch and acidity. Place 4 falafel balls on top, drizzle with the luscious tahini dressing, and roll the wrap tightly like a burrito. Wrapping it in parchment paper makes it perfect for on-the-go savoring!
How to Serve Falafel Wrap with Hummus, Fresh Vegetables, and Tahini Dressing Recipe
Garnishes
Sprinkle fresh herbs like parsley or cilantro on top for an extra burst of color and freshness. A pinch of sumac adds tang and a vibrant red hue which makes the wrap look even more appetizing. A drizzle of extra tahini or a splash of lemon juice immediately before serving gives extra zing.
Side Dishes
This falafel wrap pairs wonderfully with some crisp, crunchy sides like sliced cucumbers or a simple carrot salad. You might also enjoy a tangy tabbouleh or a refreshing yogurt cucumber dip. A handful of olives or a light couscous salad makes the meal feel even more complete and wholesome.
Creative Ways to Present
Try serving these falafel wraps cut in half on a colorful platter with small bowls of tahini sauce, hummus, and pickled vegetables alongside for dipping and assembling as you eat. Alternatively, turn the falafel into a bowl by piling all the ingredients over a bed of greens or quinoa for a deconstructed, low-carb option that’s just as delicious.
Make Ahead and Storage
Storing Leftovers
If you have leftover falafel balls, store them in an airtight container in the refrigerator for up to 3 days. Keep the wraps and fresh vegetables separate to prevent sogginess and maintain freshness.
Freezing
Falafel freezes beautifully. Lay cooked falafel balls on a baking sheet in a single layer and freeze until firm, then transfer to a freezer-safe bag or container. They’ll keep for up to 3 months and can be reheated directly from frozen.
Reheating
For best texture, reheat falafel in a hot oven or toaster oven to bring back their crispiness. Microwave reheating tends to soften the coating, so avoid it if possible. Wraps are best eaten fresh, but if needed, assemble just before serving.
FAQs
Can I use canned chickpeas instead of dried?
For the best falafel texture and flavor, dried soaked chickpeas are preferred. Canned chickpeas tend to be too soft and result in mushy falafel. However, if pressed for time, you can experiment by draining and drying canned chickpeas very well before pulsing.
Is this recipe suitable for vegans?
Absolutely! All the components – from falafel to hummus and tahini dressing – are naturally vegan, making this wrap an excellent plant-based meal option.
Can I bake the falafel instead of frying?
Yes, baking the falafel is a healthier alternative. Place the balls on a greased baking sheet and bake in a preheated oven at 375°F (190°C) for about 25-30 minutes, flipping halfway through, until crispy and golden.
How spicy is this falafel wrap?
This recipe is mildly spiced with cumin and black pepper, keeping it flavorful but gentle. You can add a pinch of cayenne or chili powder to the falafel mix or serve with a spicy sauce if you prefer some heat.
What kind of wraps work best?
Soft flour tortillas or pita bread both work wonderfully. Choose what you love most or have available – just make sure they are pliable enough to hold all the delicious fillings without tearing.
Final Thoughts
I hope this Falafel Wrap with Hummus, Fresh Vegetables, and Tahini Dressing Recipe inspires you to bring vibrant, fresh flavors into your kitchen. It’s such a fun, wholesome meal to share or enjoy as a satisfying solo lunch. Trust me, once you make it, it’ll become one of your go-to meals for its perfect mix of crunch, creaminess, and zest. Give it a try and enjoy every mouthful!
Print
Falafel Wrap with Hummus, Fresh Vegetables, and Tahini Dressing Recipe
- Prep Time: 15 minutes plus 8 hours soaking
- Cook Time: 15 minutes
- Total Time: 8 hours 30 minutes
- Yield: 4 servings
- Category: Wraps
- Method: Frying
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
This delicious and satisfying Falafel Wrap recipe features crispy homemade falafel balls made from soaked chickpeas and fresh herbs, combined with creamy hummus, tangy pickled onions, fresh vegetables, and a zesty tahini dressing, all wrapped in your choice of pita or flatbread. Perfect for a nutritious Mediterranean-inspired meal that can be prepared with store-bought or homemade ingredients.
Ingredients
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 or any flour)
- 1 teaspoon cumin
- ½ teaspoon baking powder
- 2 tablespoons water
- Salt and black pepper to taste
- Oil for frying
Wrap Ingredients
- 16 falafel balls – store bought or homemade (from above)
- 4 wraps of choice or pita bread
- ¾ cup hummus – store bought or homemade
- Pickled onions or sumac onions
- Shredded lettuce
- Tomato slices
- Pickles
Tahini Dressing
- 2 tablespoons tahini
- ½ lemon, juiced
- Pinch of salt
- 2–4 tablespoons cold water
Instructions
- Soak Chickpeas: In a large bowl, soak the dried chickpeas in water overnight or for at least 8 hours. Ensure there is enough room in the bowl as the chickpeas will double in size.
- Prepare Chickpeas: Drain the soaked chickpeas and rinse them well under cold water. Place them in a food processor and pulse a few times until roughly chopped.
- Add Herbs and Spices: Roughly chop the parsley, cilantro, mint, and green onions. Add them to the food processor along with the garlic clove, flour, cumin, baking powder, and water. Season with salt and black pepper to taste.
- Process Mixture: Pulse the mixture until well combined and finely chopped but still slightly textured to maintain a good falafel consistency.
- Form Falafel Balls: With wet hands, form the mixture into 12-16 falafel balls, depending on your preferred size. If the mixture feels crumbly, add a tablespoon of water. If too wet, add a spoon of flour to adjust the consistency.
- Chill Falafel: Place the falafel balls on a tray lined with parchment paper and refrigerate for 30-60 minutes to firm up.
- Fry Falafel: Heat oil in a small pot over medium-high heat. Fry the falafel balls in batches for 2-3 minutes until golden brown and crispy. Remove and place on a plate lined with paper towels to absorb excess oil. Alternatively, cook in an air fryer if preferred.
- Prepare Wrap Ingredients: Chop the veggies, pickles, and pickled onions. Prepare hummus and pita bread if making homemade versions.
- Make Tahini Dressing: In a small bowl, whisk together tahini, lemon juice, salt, and 2 tablespoons of cold water until smooth. Add more cold water as needed to achieve a thick yet runny consistency.
- Assemble Wraps: Spread hummus vertically in the center of each wrap. Layer shredded lettuce, tomato slices, pickles, and pickled onions on top.
- Add Falafel and Dressing: Place 4 falafel balls on top of the layered veggies, drizzle with tahini dressing.
- Roll and Serve: Roll the wrap like a burrito. Wrap it in parchment paper for easy handling and serve immediately for best flavor and texture.
Notes
- Soaking chickpeas overnight is essential for proper falafel texture.
- You can use store-bought falafel for convenience, but homemade falafel yields fresher flavor.
- Adjust tahini dressing consistency with cold water to suit your preference.
- Falafel can also be baked or air fried for a healthier option.
- Serve wraps immediately to prevent sogginess.
