Mediterranean Veggie Wrap Recipe

Soak chickpeas

If using dried chickpeas, cover 1 cup with plenty of cold water and soak 8–24 hours. Drain and rinse thoroughly before proceeding. (Do not use canned chickpeas for best texture.)

Process mixture

Drain soaked chickpeas and add to a food processor with parsley, cilantro, onion, garlic, cumin, coriander, salt, and pepper. Pulse until a coarse, moist mixture forms (should hold together when pressed but not be puréed). Scrape down sides as needed.

Stir in baking powder and 2 tablespoons flour. If mixture is too wet, add up to 1 more tablespoon flour. Chill mixture 30 minutes to firm up (optional but recommended).

Shape and cook

Form mixture into 12 small patties or balls (about 1.5 tablespoons each). Heat 3–4 tablespoons oil in a skillet over medium heat. Add falafel patties and cook 3–4 minutes per side until deep golden and crisp, or deep-fry in 350°F (175°C) oil 3–4 minutes until crisp. Transfer to paper towels to drain.

Preheat oven to 425°F (220°C) or heat a skillet. Toss eggplant slices with 1 tablespoon olive oil, 1/2 tsp salt and 1/4 tsp pepper. Spread on a baking sheet in a single layer and roast 15–20 minutes, flipping halfway, until browned and tender. If using a skillet, cook over medium-high heat 3–4 minutes per side.

If using store-bought hummus, stir in 1 tablespoon lemon juice and 1 teaspoon olive oil to brighten. If making quick homemade hummus, blend 1 cup cooked chickpeas (or 3/4 cup canned drained), 2 tablespoons tahini, 1 tablespoon lemon juice, 1 small garlic clove, 1–2 tablespoons olive oil and salt to taste until smooth.

If using bulgur, soak 1/2 cup fine bulgur in 1/2 cup hot water for 10–15 minutes until tender, then drain excess liquid. Combine bulgur (or cooked quinoa), parsley, mint, tomato, cucumber, 1 tablespoon lemon juice, 1 tablespoon olive oil and 1/4 tsp salt. Toss and adjust seasoning.

Prepare salad greens, thinly slice the red onion, halve cherry tomatoes and set pickles aside. Keep each component ready for assembly.

If making a quick yogurt-tahini sauce: whisk 1/4 cup tahini or plain yogurt with 1 tablespoon lemon juice, 1 tablespoon water (more to thin), pinch of salt and 1 teaspoon olive oil. Add hot sauce to taste if using.

Warm tortillas or flatbreads briefly in a dry skillet or microwave for 15–20 seconds to make them pliable.

Lay a warm tortilla flat. Spread about 3 tablespoons (≈45 g) hummus down the center, leaving 1" (2.5 cm) borders. Top hummus with 2–3 roasted eggplant slices and 3 falafel patties (or portioned to fit). Spoon 2–3 tablespoons tabouleh on top or beside the falafel.

Add a handful of salad greens, a few slices of red onion, cherry tomatoes and pickles. Drizzle 1–2 tablespoons tahini or yogurt-tahini sauce and hot sauce if desired.

Fold the sides in and roll the wrap tightly from the bottom, tucking ingredients as you go. If desired, toast the seam side down in a skillet 1–2 minutes to seal and crisp.

Cut each wrap in half on the diagonal and serve with lemon wedges for squeezing over. Enjoy immediately.