Mediterranean Falafel Wraps
Mediterranean Falafel Wraps are a flavorful, satisfying plant-based meal that’s packed with protein, fiber, and fresh herbs. Crispy homemade falafel pairs perfectly with soft pita or flatbread, crunchy vegetables, and a creamy, tangy sauce. These wraps are customizable, portable, and make an excellent lunch, dinner, or meal-prep option.
Time
Prep time: 20 minutes (plus soaking if using dried chickpeas)
Cook time: 20–25 minutes
Total time: 40–45 minutes (or longer if soaking dried chickpeas)
Ingredients
For the Falafel:
1 (15 oz) can chickpeas, rinsed and drained or 1 cup dried chickpeas (soaked overnight 12–24 hours)
½ onion, finely chopped (or ½ cup shallot/yellow onion)
2–3 garlic cloves, minced
½ cup fresh parsley and/or cilantro (leaves and stems), finely chopped
1 tsp ground cumin
1 tsp ground coriander
½ tsp sweet smoked paprika
¼ tsp cayenne pepper (optional, for heat)
Salt and black pepper, to taste
2–3 tbsp gram flour (or regular flour, as needed)
½ tsp baking powder (if baking)
Olive oil (for pan-frying or brushing if baking)
For the Wrap and Fillings:
Flatbread or pita bread
Lettuce leaves
Sliced tomatoes
Sliced cucumber
Thinly sliced red onion
Avocado slices (optional)
For the Sauce (Tahini or Yogurt Dressing):
½ cup plain yogurt (or plant-based yogurt)
1–2 tbsp tahini
Juice of ½ lemon
1 garlic clove, minced
½ tsp ground cumin
Salt to taste
Optional: sriracha or chili sauce for spice
Garnish (optional):
Fresh parsley, mint, or coriander
Pomegranate molasses drizzle
A sprinkle of sumac
Instructions
Prepare the falafel mixture:
In a food processor, combine chickpeas, onion, garlic, parsley/cilantro, and spices.
Pulse until the mixture is grainy but holds together when pressed.
Stir in flour and baking powder (if baking). Chill in the fridge for 20–30 minutes for easier shaping.
Shape and cook the falafel:
Form the mixture into small balls or patties.
To fry: Heat olive oil in a skillet and cook falafel for 2–3 minutes per side until golden brown and crispy.
To bake: Place falafel on a lined baking sheet, brush with olive oil, and bake at 200°C (400°F) for 20–25 minutes, flipping halfway.
Make the sauce:
In a bowl, whisk together yogurt, tahini, lemon juice, garlic, cumin, and salt until creamy. Adjust thickness with a splash of water if needed.
Assemble the wraps:
Warm the pita or flatbread.
Layer with lettuce, tomatoes, cucumber, onion, and avocado slices.
Add falafel patties.
Drizzle with tahini or yogurt sauce.
Garnish with herbs, pomegranate molasses, or sumac if using.
Serve:
Wrap tightly and enjoy immediately, or pack for a portable meal.
Tips & Variations
Cooking Method:
Crispier falafel: Pan-fry in a shallow layer of olive oil.
Lighter falafel: Bake or air-fry at 200°C (400°F) for 15–20 minutes, flipping halfway.
Chickpea Options:
Traditional falafel uses soaked dried chickpeas, which give the best texture.
If using canned chickpeas, add a little extra flour so the mixture holds together.
Sauce Variations:
Swap yogurt-tahini sauce with classic tahini-lemon sauce for a vegan wrap.
Add sriracha or harissa for heat.
Try hummus or baba ganoush as a creamy base spread.
Extra Fillings:
Add pickled turnips, olives, or roasted red peppers for a punch of flavor.
A handful of arugula or baby spinach can replace or complement the lettuce.
Gluten-Free:
Use gluten-free flatbread or lettuce wraps instead of pita.
Substitute chickpea flour for gram flour to keep it 100% gluten-free.
Make Ahead & Meal Prep:
Cook falafel in batches and store in the fridge for 3–4 days or freeze for up to a month.
Reheat in the oven or air fryer to restore crispiness.
Salad Bowl Alternative:
Skip the wrap and serve falafel over quinoa, bulgur, or a green salad with tahini sauce for a lighter option.
Flavor Boosts:
Add za’atar or sumac to the falafel mix for a more authentic Middle Eastern flavor.
Fresh mint mixed into the sauce makes it extra refreshing.
Q&A
Q: Can I use canned chickpeas instead of dried?
A: Yes, canned chickpeas work for convenience, but the falafel may be softer. Add more flour to help bind the mixture. For the best texture, use dried chickpeas soaked overnight.
Q: How do I keep falafel from falling apart?
A: Make sure the mixture isn’t too wet. Pat chickpeas dry before processing and chill the mixture before shaping. Adding flour also helps bind everything together.
Q: Can I make falafel without frying?
A: Yes, you can bake or air-fry falafel for a lighter version. They’ll still be flavorful, though a little less crispy than pan-fried ones.
Q: How do I meal-prep falafel wraps?
A: Cook falafel ahead of time and store in the fridge for up to 4 days. Assemble wraps fresh so the bread and veggies don’t get soggy. Keep sauce in a separate container until serving.
Q: Are falafel wraps healthy?
A: Yes, they’re high in plant-based protein, fiber, and healthy fats. Baking or air-frying reduces calories and oil while keeping the wraps satisfying.
Nutrition
(per wrap, with pita, 3 falafel patties, veggies, and yogurt-tahini sauce)
Calories: ~420 kcal
Protein: 14 g
Carbohydrates: 55 g
Fat: 16 g
Fiber: 11 g
Sugar: 6 g
Sodium: ~540 mg
(Values vary depending on bread size, cooking method, and sauce amount.)
Conclusion
Mediterranean Falafel Wraps are a wholesome, customizable, and satisfying meal that’s easy to make at home. With crispy chickpea patties, crunchy vegetables, and creamy sauce wrapped in soft pita, they deliver bold Mediterranean flavors in every bite. Perfect for vegetarians, easy to adapt for vegans or gluten-free diets, and meal-prep friendly, these wraps make a nourishing choice for lunch or dinner any day of the week.