Description
A portable Middle Eastern dish combining homemade falafel, fresh veggies, and tangy sauces in a pita wrap. Ideal for on-the-go meals, this easy recipe features spiced chickpea falafel, crisp vegetables, and a zesty tahini dressing for a flavorful, satisfying lunch.
Ingredients
1 cup dried chickpeas (soaked overnight)
1 cup parsley (roughly chopped)
1 cup cilantro (use flat-leaf parsley if unavailable)
10 mint leaves (optional for extra freshness)
2 tbsp tahini (smooth, unset brands)
1 garlic clove (chopped)
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp baking soda
1/2 tsp salt (adjust to taste)
1/4 tsp black pepper
2 tbsp lemon juice (for dressing)
4 pita wraps
Fresh lettuce (chopped)
1 medium tomato (diced)
Pickles (sliced)
Sumac onion (optional, for garnish)
1–2 tbsp hummus (for spread)
Instructions
Soak dried chickpeas in water overnight (8 hours minimum) until tender. Drain and rinse.
In a food processor, pulse cooked chickpeas until chopped (avoid over-processing).
Add parsley, cilantro, mint (if using), garlic, cumin, coriander, baking soda, salt, pepper, and 2 tbsp water. Pulse until well combined (do not puree).
Form mixture into 12-16 falafel balls. Chill in refrigerator for 30-60 minutes to firm up.
Heat 1/2 inch oil in a skillet over medium-high. Fry falafel balls until golden brown, 2-3 minutes per side. Transfer to parchment paper to drain excess oil.
Prepare tahini dressing by whisking 2 tbsp tahini, 1 tbsp lemon juice, 1/4 tsp salt, and 2 tbsp water. Adjust consistency with more water as needed.
In a bowl, toss lettuce, diced tomatoes, pickles, and sumac onions (if available).
Place a pita wrap on a flat surface. Spread 1-2 tbsp hummus on the wrap. Layer falafel, salad, and drizzle with 1-2 tbsp tahini dressing.
Fold bottom of wrap up, then tuck in sides. Roll tightly using parchment paper for easier handling and mess-free serving.
Notes
Use parchment paper under falafel while frying to create a mess-free workspace and even cooking surface.
For vegan version, ensure tahini and pita wrap are vegan-friendly.
Store leftovers in airtight containers in the fridge for up to 3 days. Falafel can be frozen individually on baking sheets for future use.
Avoid over-processing chickpeas to maintain structure and prevent crumbling.
Letting mixture chill ensures better shape and frying results.
Whisk tahini dressing just before serving to prevent separation.
Fill wraps loosely to avoid sogginess from dressings.
- Prep Time: 30
- Cook Time: 5
- Category: Lunch
- Method: Frying
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 1 wrap
- Calories: 450
- Sugar: 2g
- Sodium: 800mg
- Fat: 18g
- Saturated Fat: 2g
- Carbohydrates: 50g
- Fiber: 8g
- Protein: 18g
- Cholesterol: 0mg