Vegetarian Falafel Wrap * Recipe
Served with choice of vegetables, sauces in a pita bread.
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Ingredients
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Falafel
Wrap & Vegetables
Sauces & Extras
Method
Falafel
- 1
Soak chickpeas
Place 1 cup dried chickpeas in a bowl and cover with several inches of cold water. Soak at least 8 hours or overnight. Do not use canned chickpeas for the best texture.
- 2
Drain and rinse
Drain soaked chickpeas and rinse well under cold water. Pat slightly dry with a towel to remove excess surface moisture.
- 3
Process mixture
In a food processor add the drained chickpeas, 1/2 cup chopped onion, 1/2 cup packed parsley, 1/4 cup packed cilantro, 3 garlic cloves, 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp black pepper and 1 tsp salt. Pulse until mixture is finely ground and holds together when pressed but is not a paste (aim for a coarse, grainy texture). Scrape down the sides as needed.
- 4
Bind and rest
Transfer mixture to a bowl. Stir in 1/2 tsp baking powder and 2 tablespoons flour. If too wet, add up to 1 more tablespoon flour. Cover and refrigerate 30 minutes — this firms the mixture and makes shaping easier.
- 5
Shape falafel
With damp hands or a small scoop, form the mixture into 8 small patties or balls (about 2 tablespoons each). Place on a tray while you heat the oil.
- 6
Cook falafel
Option A - Pan-fry: heat 3 tablespoons olive oil in a nonstick or cast-iron skillet over medium heat. Add falafel patties and cook 3–4 minutes per side until deep golden and cooked through, working in batches if needed. Option B - Shallow fry/deep fry: heat neutral oil in a skillet to 350°F (175°C). Fry falafel in batches until deep golden, about 3 minutes, drain on paper towels. Adjust salt to taste after cooking if needed.
Sauces & Extras
- 7
Prepare tahini sauce (if making)
If using store-bought, thin to desired consistency with 1–2 tablespoons water and 1 tablespoon lemon juice, whisking until smooth. Season with a pinch of salt and 1/4 tsp black pepper. For homemade: whisk 1/4 cup tahini with 1 tablespoon lemon juice, 1–2 tablespoons warm water to thin, and a pinch of salt.
- 8
Prepare yogurt sauce
Stir together 1/2 cup plain yogurt, 1 tablespoon lemon juice, 1 tablespoon olive oil, 1/4 tsp salt and 1 tsp hot sauce if using. Taste and adjust seasoning.
Wrap Assembly
- 9
- 10
Layer vegetables and sauces
Open each warmed pita pocket or spread flatbreads. Divide 1/2 cup shredded romaine per wrap, then add 2–3 falafel patties, 2–3 slices tomato, several cucumber slices, a few red onion rings and 2 tablespoons pickles. Drizzle about 2 tablespoons tahini sauce and 1 tablespoon yogurt sauce over the filling (adjust to taste).
- 11
Fold and serve
Fold the pita or roll the flatbread tightly, tucking the edges to secure filling. Serve immediately while falafel is warm. Offer extra sauces and hot sauce on the side.