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.

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

Find it online: https://www.heresyourdinner.com/falafel-and-veggie-wraps-30-minutes/