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Description
Delicious and easy homemade falafel wraps served with a zesty lemon tahini sauce. A healthy and flavorful meal perfect for lunch or dinner.
Ingredients
Scale
- 1 (15 ounce) can chickpeas, drained and rinsed
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh cilantro
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper (optional)
- 1/4 cup all-purpose flour
- 1 teaspoon baking powder
- Salt and black pepper to taste
- Olive oil, for frying
- 4 large whole wheat tortillas
- 1/2 cup chopped lettuce
- 1/4 cup chopped tomatoes
- 1/4 cup chopped cucumber
- Lemon Tahini Sauce (recipe below)
- For the Lemon Tahini Sauce:
- 1/2 cup tahini
- 1/4 cup lemon juice
- 2–3 tablespoons cold water
- 1 clove garlic, minced
- Salt to taste
Instructions
- In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, and cayenne pepper (if using). Pulse until coarsely chopped.
- Add flour, baking powder, salt, and pepper. Pulse until the mixture just comes together. Do not overmix.
- Shape the mixture into small patties, about 2 inches in diameter.
- Heat about 1/2 inch of olive oil in a large skillet over medium-high heat.
- Fry the falafel patties in batches for 3-4 minutes per side, until golden brown and cooked through. Drain on paper towels.
- While the falafel is frying, prepare the Lemon Tahini Sauce. In a small bowl, whisk together tahini, lemon juice, minced garlic, and salt.
- Gradually whisk in cold water, one tablespoon at a time, until the sauce reaches your desired consistency.
- Warm the tortillas slightly.
- To assemble the wraps, spread a generous amount of lemon tahini sauce onto each tortilla.
- Top with falafel patties, lettuce, tomatoes, and cucumber.
- Fold the tortillas to create wraps.
Notes
- For a gluten-free option, use a gluten-free flour blend.
- You can bake the falafel instead of frying. Place patties on a baking sheet lined with parchment paper and bake at 400°F (200°C) for 20-25 minutes, flipping halfway through.
- Adjust the amount of lemon juice and garlic in the tahini sauce to your preference.
- Leftover falafel can be stored in an airtight container in the refrigerator for up to 3 days.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Frying/Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: Approx. 450-550 (will vary based on ingredients and portion size)
- Sugar: Approx. 5-10g
- Sodium: Approx. 500-700mg
- Fat: Approx. 20-30g
- Saturated Fat: Approx. 3-5g
- Unsaturated Fat: Approx. 17-25g
- Trans Fat: 0g
- Carbohydrates: Approx. 50-60g
- Fiber: Approx. 8-12g
- Protein: Approx. 15-20g
- Cholesterol: 0mg
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