Vegetarian Falafel Wrap Recipe

Soak chickpeas

Place 1 cup dried chickpeas in a bowl and cover with cold water by at least 2 inches. Soak 8–12 hours or overnight. Do not use canned chickpeas (they are too soft).

Drain and rinse

Drain the soaked chickpeas and rinse well. Pat lightly with paper towel to remove excess surface moisture.

Process mixture

In a food processor, combine drained chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, salt, and pepper. Pulse until the mixture is coarse and holds together when pressed — it should be grainy, not a paste. Scrape down sides as needed.

Bind and rest

Transfer mixture to a bowl. Stir in 2 tablespoons flour and 1/2 teaspoon baking powder. If mixture feels too loose to shape, add up to 1 additional tablespoon flour. Refrigerate covered for 30 minutes to help it firm up.

Shape falafel

Use a small ice cream scoop or tablespoon to portion about 2 tablespoons of mixture per falafel (makes about 16 small falafel). Gently shape into balls or small patties, pressing firmly so they hold shape.

Fry until golden

Heat 1/2 cup oil in a skillet over medium heat to 350°F (if using thermometer) or until a small piece sizzles. Fry falafel in batches, 3–4 minutes per side, until deep golden and crisp. Transfer to a paper towel–lined plate to drain. Alternatively bake at 200°C (400°F) for 18–22 minutes, turning halfway, until browned and crisp, brushing lightly with oil.

Make tahini yogurt sauce

In a small bowl whisk together 1/4 cup tahini, 1/4 cup plain yogurt, 2 tablespoons lemon juice, 1 clove minced garlic (optional), 1/4 teaspoon salt and 2 tablespoons water to reach a pourable consistency. Taste and adjust lemon, salt or water. For a thinner drizzle, add additional water 1 teaspoon at a time.

Optional spicy sauce

If using, mix 2 teaspoons hot sauce or harissa with 1 tablespoon yogurt or a little water to loosen. Set aside.

Warm the pita breads briefly in a dry skillet or wrapped in foil in a 180°C (350°F) oven for 3–5 minutes until pliable.

Open each pita pocket or lay flat. Spread about 1 to 2 tablespoons of the tahini-yogurt sauce inside each pita (reserve some for topping).

Layer 1/2 cup shredded romaine, 3–4 slices tomato, 2–3 tablespoons cucumber, and a sprinkle of red onion into each pita or on the flatbread.

Place 3–4 warm falafel balls or patties into each pita (adjust quantity to fit). Add 1–2 tablespoons pickled vegetables and drizzle additional tahini sauce and optional spicy sauce to taste.

Fold or roll the pita to form a wrap. If desired, wrap tightly in parchment or foil and press briefly to hold shape. Serve immediately while falafel are still warm.