Falafel and Veggie Wraps (30 Minutes)

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Falafel wraps are a delightful and flavorful Middle Eastern dish that combines crispy and aromatic falafel balls with fresh vegetables and a creamy sauce, all wrapped in warm pita bread. The falafel, made from ground chickpeas and a blend of herbs and spices, brings a crunchy exterior and a moist and tender interior. The combination of lettuce, red onion, tomato, and avocado adds a refreshing and vibrant touch, while the creamy tzatziki sauce ties everything together.

  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x

Ingredients

Units Scale
  • 1 cup dried chickpeas
  • 1/2 cup fresh parsley, chopped
  • 1/2 cup fresh cilantro, chopped
  • 4 cloves garlic, minced
  • 1 small onion, chopped
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon baking soda
  • Salt and pepper to taste
  • Vegetable oil for frying
  • 4 pita breads
  • Lettuce leaves
  • Thinly sliced red onion
  • Sliced tomatoes
  • Sliced avocado
  • Tzatziki sauce

Instructions

  1. In a bowl, cover the dried chickpeas with water and let them soak overnight. Drain the chickpeas well.
  2. In a food processor, combine the soaked chickpeas, parsley, cilantro, garlic, onion, cumin, coriander, baking soda, salt, and pepper. Process until the mixture is well blended but still slightly coarse.
  3. Shape the mixture into small patties or balls, about 1 1/2 inches in diameter.
  4. In a large skillet, heat vegetable oil over medium-high heat. Fry the falafel patties or balls in batches for about 3-4 minutes per side until they are golden brown and crispy. Remove them from the skillet and drain on a paper towel-lined plate.
  5. Warm the pita breads in a toaster or oven. Cut each pita in half to form a pocket.
  6. Fill each pita pocket with lettuce leaves, sliced red onion, tomatoes, avocado slices, and a few falafel balls.
  7. Drizzle the creamy tzatziki sauce over the fillings.
  8. Serve the falafel wraps immediately and enjoy!

Notes

Do make sure to soak the chickpeas overnight. This step helps soften the chickpeas and ensures a smoother texture for the falafel. When shaping the falafel patties or balls, ensure they are compacted enough to hold their shape during frying. If possible, try to maintain the oil temperature while frying the falafel. Too high heat can result in burnt exteriors and undercooked interiors. Use a thermometer to keep the oil around 350°F (175°C). Feel free to customize your wraps with other toppings or sauces as desired and enjoy!

*Please keep in mind that the following nutritional information is based on estimates and can vary depending on the specific brands and ingredients used.

Nutrition

  • Serving Size: 1 serving
  • Calories: 415
  • Sugar: 6g
  • Sodium: 560mg
  • Fat: 17g
  • Carbohydrates: 56g
  • Fiber: 13g
  • Protein: 16g
  • Cholesterol: 0mg

Pair this with...

Tomato and Cucumber Salad

Begin with some ripe tomatoes and slice them into wedges. Take a cucumber and cut it into thin rounds. Mix them together in a bowl. Add a bit of olive oil and a splash of vinegar—red or white wine vinegar works best. Season with some salt and pepper to taste. If you've got some basil or dill on hand, you can chop that up and throw it in too.

Greek Side Salad

Start with a bed of crisp lettuce leaves, torn into bite-sized pieces. Slice ripe tomatoes and cool cucumbers, adding them to the mix for a burst of juiciness. Slice a red onion for a hint of sharpness, its purplish hue adding depth to the color palette. Thinly slice a yellow bell pepper, its sunny disposition brightening the dish both in flavor and appearance. Scatter in glossy black olives and top your salad with crumbles of creamy feta cheese, its tangy richness a counterpoint to the salad’s crispness. For dressing, a simple blend of olive oil, lemon juice, and perhaps a dash of oregano perfectly complements the ensemble.

Oven Fries

To start, grab a couple of good-sized spuds and slice them into wedges, not too thick or thin. Now, toss them in a mixing bowl with a drizzle of olive oil, a sprinkle of salt, and whatever seasonings you fancy - maybe some paprika, garlic powder, or even rosemary. Spread them out on a baking sheet, making sure they aren't crowded so they get crispy all around. Pop them into a preheated oven at 425°F (220°C). Give 'em about 25-30 minutes, but flip them halfway so they get golden brown on both sides. Once they're crispy outside and soft inside, they're done! Pull them out, let them cool just a smidge, and then dive in.

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