A falafel wrap is a delicious vegetarian dish made with crispy falafel balls, fresh vegetables, and a flavorful sauce. This popular street food is inspired by Middle Eastern cuisine.
It’s a wholesome, easy, and healthy meatless meal that’s both vegan and gluten-free. Perfect for a quick and satisfying recipe.
Why we love this falafel hummus wrap recipe?
This vegan dish is packed with essential vitamins like A, C, and E, as well as potassium. The colorful vegetables make it more appealing and enjoyable to eat, while also offering excellent nutritional value to support overall fitness.
Advanced Preparation: Preparing falafel wraps with hummus ahead of time makes them convenient and easy to serve.
Delicious: This recipe stands out for its incredible flavor, thanks to its wholesome ingredients. It uses a variety of vegan products, making it a truly delightful and satisfying dish to create and enjoy!
Vegetarian Falafel wrap with hummus
Ingredients
- 1 cup dried chickpeas (soaked overnight) or canned chickpeas (drained)
- 1 small onion, chopped
- 2-3 garlic cloves
- 1 cup fresh parsley
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground coriander
- 1/2 teaspoon baking powder
- Salt and pepper to taste
- 2-3 tablespoons flour or chickpea flour (as needed)
- Oil for frying
- For the Wrap:Flatbread, pita, or tortilla
- Fresh veggies: lettuce, tomatoes,cucumber, red onion, shredded carrotsPickles or pickled turnip
Instructions
- Prepare the Falafel:Blend the Falafel Mix: Combine chickpeas, onion, garlic, parsley, and spices in a food processor. Pulse until the mixture resembles coarse sand and sticks together when pressed.
- Add Flour and Baking Powder: Mix in the baking powder and enough flour to bind the mixture. Chill in the fridge for 30 minutes.Shape the Falafel: Form small balls or patties.
- Cook: Deep-fry, shallow-fry, or bake until golden brown and crispy.
- Assemble the Wrap:Spread the Sauce: Add tahini sauce or your preferred spread to the center of the flatbread.
- Layer the Ingredients: Place falafel, fresh veggies, and pickles on top
- Wrap It Up: Fold the bottom of the flatbread, then roll tightly into a wrap.
- Serving SuggestionsServe with a side of fries or a small salad.Add extra toppings like olives, feta cheese, or avocado for variety.Enjoy your homemade Falafel Wrap! 🌯 Would you like tips for variations or sauces?
Instructions:
Prepare the Falafel Mixture
- Soak chickpeas overnight, drain, and blend with onion, garlic, parsley, spices, and baking powder. Add flour if needed to bind. Chill the mixture for 30 minutes.
2. Cook the Falafel
- Shape the mixture into balls or patties. Fry in hot oil for 2-3 minutes until golden brown. Drain on paper towels.
3. Prepare the Wrap Components
- Warm pita or tortillas. Slice tomatoes, cucumber, and lettuce. Mix tahini sauce with lemon juice and water for consistency.
4. Assemble the Wrap
- Spread sauce on the wrap, add veggies, falafel, and drizzle extra sauce. Roll tightly.
5. Serve
- Slice the wrap in half and serve with extra sauce or a side salad. Enjoy!
Note:
Nutritional Information (per wrap)
Calories:
- Falafel Wrap: 350-450 calories (depending on wrap size and fillings)
Macronutrients:
- Carbohydrates: 40-50g
- From chickpeas, veggies, and wrap/pita
- Protein: 12-15g
- Primarily from chickpeas and tahini
- Fat: 15-20g
- From oil used in frying falafel, tahini sauce, and wrap (olive oil if used)
- Fiber: 8-10g
- From chickpeas, vegetables, and whole-grain wraps (if used)
Micronutrients:
- Vitamins:
- High in vitamin A (from parsley, tomato, and lettuce)
- Vitamin C (from parsley, lemon, tomato)
- Minerals:
- Iron (from chickpeas)
- Potassium (from chickpeas, cucumber, and tomato)
Notes:
- Lower-calorie options: Use a smaller wrap or bake the falafel instead of frying.
- Vegan-friendly: This wrap is naturally vegan if no dairy-based sauces are used.