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This falafel wrap features baked falafel, customizable toppings, and a drizzle of homemade lemon tahini dressing for a burst of flavor.
I'm a big fan of falafel and have used it in many ways - from a falafel bowl to lentil falafel to buffalo falafel.
And the latest and greatest is this falafel wrap. With homemade baked falafel and your favorite toppings, it's a healthy make-ahead wrap perfect for lunch.
Why This Recipe Works
- Versatile - Falafel wraps work because they're incredibly versatile. You can customize them with various toppings, sauces, and vegetables, catering to diverse tastes.
- Healthy - They are a healthier alternative to traditional fast food, as this falafel is bake and loaded with plant-based protein and fiber.
- Convenience - These wraps are convenient and portable, making them an excellent choice for on-the-go meals or quick lunches.
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Ingredient Notes
- Falafel - By making your own falafel and baking it, not only is it healthier but is quite easy to prepare.
- Toppings - The combination of greens, cucumbers, roasted red peppers and olives works great with the falafel.
- Lemon tahini dressing - The simple combo of tahini, lemon juice, olive oil, water and garlic brings brightness to the dish.
- Wraps/flatbread - I like to use pita bread, but you can use your favorite wrap.
Ingredient Swaps
As with any recipe you can mix up some of the ingredients. Some variations include:
- While chickpeas is most common for falafel, you can use another bean like cannellini beans, navy beans or great northern beans.
- I like using pistachios for crunch and flavor as it is very Mediterranean, but any nut works - from walnuts to almonds.
- My homemade white bean hummus is perfect for this wrap, but store-bought is fine.
- I make my own lemon tahini dressing, but tzatziki sauce works too.
- The saltiness of the feta complements the ingredients, but goat cheese is a good substitute.
Step-by-Step Photos
Please note full ingredient list and instructions of the falafel wrap can be found in recipe card below.
Pulse the parsley, onion, pistachios and garlic in a food processor until finely chopped.
Add the rest of the ingredients for the falafel and pulse until everything is combined.
Scoop out the falafel mix into tablespoon size balls and place on a parchment-lined baking sheet. Bake at 400°F for 20-25 minutes, or until tops and bottom are golden brown.
Prepare the lemon tahini dressing by mixing all of the ingredients in a bowl until combined.
FAQs
Falafel is made with chickpeas but what you add to it is what gives the falafel great flavor. What is great is you can mix up what ingredients you use but this specific baked falafel uses parsley, onion, garlic, pistachios, lemon juice and a variety of spices.
This falafel bowl makes a great vegetarian option that is high in protein.
Of course. I just liked the ease and how it is healthier. But if you want to fry, heat about 3 inches of oil in a large skillet or Dutch oven to 350°F and fry in batches for about 5 minutes.
You don't have to take the time to make your own dressing or hummus. Just buy some tzatziki and hummus at the store.
You can keep the falafel and the other ingredients in the fridge for up to 3 days in airtight containers. You can also freeze the falafel for up to 3 months.
To reheat, just place on a baking sheet in the oven at 350°F for 10 minutes.
Equipment
The equipment you use is important to how the falafel wrap turns out. What is needed is the following:
- Food processor - You need at least an 8 cup size to be able to mix the falafel ingredients together.
- Cookie scoop - Use a 1 tablespoon cookie scoops for small falafel or a 2 tablespoon cookie scoops for medium-sized falafel.
- Baking sheet - Used to bake the falafel.
Pro Tips/Recipe Notes
- The food processor is your friend when getting everything combined for the falafel. Make sure you process the parsley, onions, garlic and pistachios first before adding the rest of the ingredients, otherwise it will take quite awhile to get everything combined.
- Use parchment paper when baking the falafel so it won't stick to the pan. Otherwise you might have a difficult time getting it off the pan.
- If you have a small cookie scoop, use it to create consistent size falafel which allows for even baking.
- You want the baked falafel crisp, but not dry so bake until they are golden brown on top which should take about 20 minutes.
- Use ingredients you like for the falafel wrap. For greens, if you like kale - go for it. Or perhaps you like spinach instead. Not a fan of roasted red peppers? Try sun-dried tomatoes. Don't like olives? Try capers.
Other Sandwich/Wrap Recipes
If you’ve tried this falafel wrap or any other recipe on Chisel & Fork, please let me know how it turned out in the comments below! You can also follow me on Facebook, Instagram, Pinterest and YouTube to see more tasty meals and anything else I'm up to.
Falafel Wrap
Ingredients
Falafel
- ½ cup fresh parsley, chopped
- ½ cup white onion, chopped
- ½ cup unsalted shelled pistachios
- 4 garlic cloves, minced
- 1 (15.5 oz can) chickpeas, rinsed and drained
- 3 tablespoon old-fashioned oats
- 1 tablespoon ground cumin
- 2 teaspoon lemon juice
- 1 teaspoon ground coriander
- 1 teaspoon baking soda
- ½ teaspoon sea salt
Lemon Tahini Dressing
- ½ cup tahini
- ⅓ cup warm water
- 1 lemon, juiced
- 1 clove garlic, minced
- 1 tablespoon olive oil
- ½ teaspoon sea salt
To Serve
- 4 wraps/flatbread
- 1 cups hummus (homemade or store-bought)
- 1 cup greens (baby arugula, baby spinach, kale, etc...)
- 1 cucumbers, sliced
- 1 jar roasted red peppers, sliced
- 1 cup kalamata olives
- 8 oz feta cheese, crumbled
Instructions
Falafel
- In a food processor, add the parsley, onion, pistachios and garlic and pulse until pistachios are finely chopped. Add the drained chickpeas, oats, cumin, lemon juice, coriander, salt and baking soda. Pulse until everything is combined thoroughly. You might have to scrape down the sides a few times.
- Preheat oven to 400°F. Scoop out the falafel mix into tablespoon size balls. Place on a parchment-lined baking sheet. Bake for 20-25 minutes, or until tops and bottom are golden brown.
Lemon Tahini Dressing
- Pour all of the ingredients in a small bowl or jar and whisk together until smooth. If you need to thin out the dressing, add more water 1 tablespoon at a time. Taste and adjust seasoning. Can be stored in an airtight container in the fridge for 5 days.
To Serve
- To build the falafel spread a spoonful of hummus onto the wrap/flatbread. Add some greens, cucumber, roasted red pepper and olive. Then place a 3-4 falafels on top before adding some feta cheese and a drizzle of the lemon tahini dressing.
Notes
- The food processor is your friend when getting everything combined for the falafel. Make sure you process the parsley, onions, garlic and pistachios first before adding the rest of the ingredients, otherwise it will take quite awhile to get everything combined.
- Use parchment paper when baking the falafel so it won't stick to the pan. Otherwise you might have a difficult time getting it off the pan.
- If you have a small cookie scoop, use it to create consistent size falafel which allows for even baking.
- You want the baked falafel crisp, but not dry so bake until they are golden brown on top which should take about 20 minutes.
- Use ingredients you like for the wrap. For greens, if you like kale - go for it. Or perhaps you like spinach instead. Not a fan of roasted red peppers? Try sun-dried tomatoes. Don't like olives? Try capers.
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