Description
A flavorful and crunchy falafel wrap recipe featuring homemade seasoned chickpea patties, fresh veggies, and creamy tzatziki sauce, perfect for a satisfying vegetarian meal.
Ingredients
Scale
Falafel
- 1 ½ cups chickpeas (from a can or home cooked)
- ½ small red onion (chopped)
- 2 cloves garlic (minced)
- ¼ cup fresh parsley (chopped)
- ¼ cup fresh cilantro (chopped)
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- ½ teaspoon baking soda
- 2 Tablespoons all-purpose flour
- Salt & black pepper (to taste)
- 2 Tablespoons olive oil
Tzatziki Sauce
- ½ cup Greek yogurt
- ½ small cucumber (grated & squeezed dry)
- 1 clove garlic (minced)
- 1 Tablespoon fresh lemon juice
- 1 Tablespoon olive oil
- 1 Tablespoon fresh dill (finely chopped)
- Salt & black pepper (to taste)
Wrap Assembly
- 4 large flatbreads/pita wraps
- ½ cup pickled onions
- ½ cup pickled radishes
- ½ cup shredded lettuce (or baby greens)
- ½ cup cherry tomatoes (halved)
- ¼ cup crumbled feta cheese (optional)
- Fresh herbs to garnish
Instructions
- Prepare the falafel mixture: In a food processor, pulse the cooked chickpeas, chopped red onion, minced garlic, fresh parsley, cilantro, ground cumin, smoked paprika, baking soda, all-purpose flour, salt, and black pepper until combined but still slightly chunky. Refrigerate the mixture for 15 minutes to help it set and hold together.
- Cook the falafel: Form small round patties about 1.5 inches wide from the chilled mixture. Heat 2 tablespoons of olive oil in a pan over medium heat. Fry the falafel patties for 3 to 4 minutes on each side, until they are crispy and golden brown. Drain them on paper towels to remove excess oil.
- Make the tzatziki sauce: In a bowl, combine Greek yogurt, grated and squeezed cucumber, minced garlic, fresh lemon juice, olive oil, and finely chopped dill. Season with salt and black pepper to taste. Mix well to combine.
- Warm the flatbreads: Lightly warm the flatbreads or pita wraps in a dry pan or oven to make them pliable and enhance flavor.
- Assemble the wraps: Spread a generous layer of the prepared tzatziki sauce onto each flatbread. Add the crispy falafel patties followed by shredded lettuce or baby greens, halved cherry tomatoes, pickled onions, pickled radishes, and crumbled feta cheese if using.
- Garnish and finish: Top the fillings with fresh herbs and drizzle extra tzatziki sauce over the fillings for added flavor.
- Serve: Wrap or fold the flatbreads depending on their type, securing the fillings inside. Serve immediately while the falafel is warm and crispy.
Notes
- For a gluten-free option, substitute the all-purpose flour with chickpea flour or gluten-free flour.
- You can bake the falafel in the oven at 400°F (200°C) for 20-25 minutes as a healthier alternative to frying.
- Soaking dried chickpeas overnight and cooking them fresh improves texture and flavor compared to canned chickpeas.
- The tzatziki sauce can be made in advance and stored in the refrigerator for up to 2 days.
- Adjust spices and herbs according to taste preferences for more heat or freshness.
