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.
