The falafel wrap originated in the Middle East but has found favor throughout the world over time. You have probably eaten it many times and enjoyed its varied tastes and textures. It is an excellent alternative to sandwiches and is easy to eat, even when walking, thanks to the way it is made.
While it is easy to purchase, you can make your own falafel wrap when following this recipe. You can use fresh ingredients to pack a taste and nutritional punch. You can also choose to bake the falafels instead of frying them, lowering the calorie count of the wrap.
Apart from the resting time of the falafel mix, you can have a healthy and nutritious wrap ready in about 30 minutes and enjoy the succulent texture of your homemade falafel wrap.
What goes in a falafel wrap?
You can use several ingredients in a falafel wrap to get a great taste. The wraps are soft, the falafel patties crunchy, and the salad ingredients add bite. Hummus and tahini dressing add more flavor and nutrition to the wrap.
Use these ingredients:
- The wraps can be store-bought. You can also use thin pita bread or any flatbread, including burrito if you cannot get hold of the traditional wraps.
- Falafel patties, bullets or nuggets that you make from scratch.
- Hummus can be store-bought or homemade. Instead of hummus, you could also use garlic aioli or even cream cheese. Of course, if you are vegan, you will avoid dairy cheese.
- Salad ingredients like onion, cucumber, tomato, and salad greens of different kinds. You can also use colored peppers, julienned carrots, sweet corn, cherry tomatoes or any other salad ingredients. For a spicy punch, you can also put in a few slices of pickled jalapeno.
- Tahini paste that is thinned into a dressing.
How to make the perfect falafel wrap at home
You can easily make the falafel wrap at home using store-bought flatbreads or wraps. These are typically made of refined flour and are usually white or off-white in color. Use salad ingredients available in your kitchen, varying them according to taste.
Make the falafels in the desired size according to directions and drain them on kitchen paper or tissues to remove excess oil. Keep all the ingredients ready to assemble the wraps in one go.
- After you heat the wraps, place them flat on a tray.
- Spread a layer of hummus on the top.
- Add the salad ingredients generously in the middle.
- Top with the falafel balls using 3-5, depending on their size and the size of the wraps, as required. You may want to flatten the falafels with a fork lightly.
- Drizzle the tahini dressing on top.
- Start rolling the wrap with the filling in the middle, as tightly as you can, so that the filling holds together. These can then be served, cut into two or three sections, or left whole with a tissue or paper or even foil at the ends to hold the falafel wrap together.
Fried or oven-baked falafel?
Do you hate the idea of deep frying or shallow frying falafels?
Keep in mind that when the oil is hot enough, the falafels actually absorb less oil. At the same time, they retain their delicious texture, crisp on the outside and soft inside.
However, if you have set your heart on not frying, you can simply brush the patties with oil and bake them. Do this in a pre-heated 400 degrees F (about 205 Farrenheit) oven for about 30 minutes. You will have to flip them once in the middle for even browning. Or you can use an air-fryer if you have one.
Falafel Sauce – regular or spicy?
The classic falafel sauce comprises tahini (made of sesame seeds) mixed with garlic, salt, and lemon juice (and sometimes other spices).
If you want your tahini spicier, you can get a chili tahini paste that can be used to make the salad dressing.
If you want a spicy version but only have the bland one at home, you can jazz it up with red chili powder (or paprika, cayenne, coarsely ground red or white peppers).
You can substitute tahini with thick beaten Greek yogurt, to which you can add crushed garlic, salt, lemon juice or vinegar, salt, and other seasonings. This may not be an option for vegans or vegetarians, unless you can get a dairy-free and egg-free version.
Falafel Wraps FAQ
Are falafel wraps healthy?
Falafel wraps are a healthy mix of carbs, proteins and salad along with seeds. If you are not convinced, this study shows that it is a complete and healthy meal. Falafels are made of chickpeas, and these come with a host of health benefits.
How many calories in a wrap?
A falafel wrap can contain between 340–528 calories, depending on the amount of oil used and the quantity of other ingredients used. You can lower the calorie count of a falafel wrap if you air-fry or oven bake it. Eating too much of fried foods is an increased risk for cardiovascular health and contribute to obesity, according to a PubMed study.
Can I use canned chickpeas?
You can use canned chickpeas for making falafels quickly. However, you do need to drain them out well. If there is too much moisture even after draining, use paper towels to absorb the excess.
Any other ways to eat falafel?
You can eat falafels in wraps, in burgers (shape the patties accordingly), in sandwiches and in salads and bowls (with rice). You can even serve falafels with various dips as a snack.
How do I keep my falafels from falling apart?
If there is excess moisture in the mix, the falafels may fall apart. Always heat the oil and drop a bit of the mixture to see if it will hold together. You can add chickpeas flour or breadcrumbs to absorb the excess moisture, and either will help keep the falafel together. Baking or air-frying also reduces the risk of breaking.
How to store falafel and wraps?
You can store both falafel and wraps in the freezer. However, it is best to assemble them just before eating as the vegetables and dressings stay crunchy and fresh.
Can falafel wraps be frozen?
Do not freeze already made wraps – they will become a soggy mess as the dressing and hummus penetrate the wraps, and the salad ingredients will give out moisture as they defrost. If they are well-wrapped in foil, you may refrigerate them for a few hours and then reheat the wrap in an oven or pan. Reheating will cook the salad somewhat, and you may want to scoop out much of the salad ingredients before refrigerating them.
You can pair this delicious Falafel Wrap with a Mediterranean Quinoa Salad or, if you’re looking for another delicious fast food recipe tuned healthy, check out my Ultimate Veggie Burger? And if you’re feeling full after you’re done with all that, I have a Turmeric Lemonade that can help you ease digestion 🙂
If you make any of these recipes don’t forget to tag me on Instagram @theawesomegreen so I can see and share them with the community!
Falafel Wrap (Homemade, Quick and Easy)
Ingredients
- 2 15 oz tin cooked chickpeas drained
- 1/3 cup fresh parsley
- 1/3 cup fresh kale leaves
- 1/3 cup fresh coriander
- 5 garlic cloves pressed
- 1 small yellow onion finely diced
- 2 tbsp raw sesame seeds
- 3 tbsp chickpea flour
- 2 tsp cumin
- 1 tsp ground coriander
- 1/2 tsp salt
- 1/4 tsp freshly ground black pepper
- 1 tsp baking powder
- 1 tbsp lemon juice
- Avocado oil for frying
For the Wraps
- 4 flatbreads
- Hummus, Pickled red onion, Diced cucumber Diced tomatoes, Baby Spinach
For the Tahini Dressing
- 2 tbsp tahini
- 2 tbsp 2 tbsp lemon juice
- 3 tbsp water
- 2 garlic cloves pressed
- 1/4 tsp salt
Instructions
- In a food processor add the chickpeas, onion, garlic, spices and parsley. Process until a crumbly dough is formed, scraping down the sides if necessary, until well combined.
- Add the rest of the ingredients and pulse until incorporated. Don't over-process to avoid getting a paste instead of a crumbly dough.
- Transfer to a large bowl, cover with cling foil and refrigerate for an hour to set.
- Remove from the refrigerator and scoop the dough into little patties.
- Coat a large non-stick or cast iron skillet with avocado oil and heat. Add the patties and fry over medium heat for 4 minutes, swirling around frequently until golden and crispy. Flip and fry for 3 more minutes, then transfer onto a plate. The patties should have enough space between them to be easily swirled. If your pan isn't large enough, you can fry them in batches.
- To assemble the falafel wraps, start by adding the dressing ingredients into a small jar. Lid the jar and shake well until a smooth, creamy dressing is formed. Set aside.
- Warm the flatbreads into a skillet, then spread them with 1-2 tablespoonshummus, layer mixed greens, diced tomatoes, cucumbers and pickledonions. Top with 3-4 falafel pieces. Drizzle the tahini dressingover the falafels, roll and serve.
Nutrition
This looks amazing, can’t wait to try it!