International Veggie Wrap Recipe

Soak and prepare

If you haven't soaked chickpeas overnight, cover dried chickpeas with 3 inches of water and soak 8–12 hours; drain well before use. They must be soaked, not canned.

Process falafel mixture

In a food processor add drained soaked chickpeas, chopped onion, parsley, cilantro, garlic, cumin, coriander, salt and pepper. Pulse until a coarse grainy paste forms (do not over-process into a puree). Scrape down sides as needed.

Transfer mixture to a bowl, stir in baking powder and flour to bind. Refrigerate 30–45 minutes to firm up.

Heat oil in a deep skillet to 350°F (175°C) or until a small piece of mixture sizzles and rises. Form mixture into 1.5-inch balls or flattened patties using a spoon or lightly oiled hands.

Fry falafel in batches, 3–4 minutes per side, until deep golden brown and cooked through. Drain on paper towels. For a healthier option, bake at 400°F (200°C) for 18–22 minutes turning once until crisp.

Drain jarred grape leaves and rinse briefly to remove excess brine. Pat dry. If leaves are large or tough, trim stems and blanch 30 seconds in boiling water then cool.

If using store-bought hummus, transfer to a bowl and stir in 1 Tbsp lemon juice and 1 Tbsp olive oil for brightness. Taste and adjust seasoning.

Optional: Warm grape leaves briefly in a dry skillet or microwave for 20–30 seconds to make them pliable for wrapping inside the wrap or serving alongside.

Place 1/2 cup bulgur in a bowl and pour 1/2 cup boiling water over it. Cover and let sit 10–12 minutes until tender and water absorbed; fluff with a fork and drain any excess.

Combine the rehydrated bulgur with chopped parsley, mint, diced tomato, and sliced green onion in a mixing bowl.

Whisk together 3 Tbsp lemon juice, 2 Tbsp olive oil, 3/4 tsp salt and 1/4 tsp pepper. Pour dressing over herb mixture and toss to combine. Chill briefly while you prepare remaining components; taste and adjust lemon, salt, and oil.

Prepare vegetables: wash and dry salad greens, julienne cucumber, thinly slice red pepper, and shred carrot. Slice or chop pickles into bite-size pieces.

Keep prepared vegetables crisp and refrigerated until assembly.

If making tahini sauce: whisk 1/2 cup tahini with 2–3 Tbsp water, 1 Tbsp lemon juice, pinch of salt and a small clove of crushed garlic until smooth and pourable; add water by teaspoonfuls to adjust texture.

If making garlic-yogurt sauce: combine 1/2 cup plain yogurt with 1 small crushed garlic clove, 1 Tbsp lemon juice, pinch of salt, and 1 Tbsp olive oil. Taste and adjust.

Warm tortillas or lavash briefly in a dry skillet or wrapped in foil in a 300°F (150°C) oven for 5–7 minutes to make them pliable.

Lay one tortilla flat. Spread about 2–3 tablespoons hummus down the center (lengthwise) of each tortilla.

Place 2–3 falafel (or desired amount) on top of the hummus. Add a grape leaf or two (whole or sliced) beside the falafel if desired for texture and flavor.

Add 2–3 tablespoons tabouleh, a handful (about 1/3 cup) mixed greens, 2 tablespoons cucumber, 1–2 tablespoons red pepper, 1–2 tablespoons shredded carrot, and 1–2 tablespoons pickles.

Drizzle with tahini sauce and/or garlic-yogurt sauce and a little hot sauce if using. Squeeze a little lemon over the filling if desired.

Fold the bottom edge up over the filling, fold both sides in, and roll tightly to form a wrap. Wrap in parchment or foil to hold, or cut in half on the bias to serve.

Serve immediately with extra hummus, grape leaves, lemon wedges, and additional sauce on the side.