Falafel wraps are a delightful combination of crispy, flavorful falafel nestled in warm pita bread, accompanied by fresh vegetables and creamy tahini sauce. This Middle Eastern-inspired dish is perfect for a quick lunch or a satisfying dinner, offering a burst of flavors and textures in every bite.
Some ingredients in this recipe might not be commonly found in every household. Dried chickpeas need to be soaked overnight, so plan ahead. Tahini sauce is a sesame seed paste that might require a trip to a specialty store or the international aisle of your supermarket. Fresh parsley and ground coriander are also essential for authentic flavor.
Ingredients For Falafel Wrap Recipe
Dried chickpeas: These are the base of the falafel, providing a hearty texture and nutty flavor.
Onion: Adds a subtle sweetness and depth of flavor to the falafel mixture.
Garlic: Provides a pungent, aromatic kick that enhances the overall taste.
Parsley: Fresh parsley adds a bright, herbaceous note to the falafel.
Ground cumin: This spice offers a warm, earthy flavor that is essential in Middle Eastern cuisine.
Ground coriander: Adds a citrusy, slightly sweet flavor that complements the cumin.
Salt: Enhances all the flavors in the falafel mixture.
Baking powder: Helps to lighten the texture of the falafel, making them less dense.
All-purpose flour: Binds the falafel mixture together, ensuring it holds its shape during frying.
Water: Used to adjust the consistency of the falafel mixture if it’s too dry.
Vegetable oil: Necessary for frying the falafel to a golden brown perfection.
Pita bread: Serves as the wrap for the falafel and other fillings.
Lettuce: Adds a fresh, crunchy texture to the wrap.
Tomatoes: Provides juiciness and a slight acidity to balance the flavors.
Cucumber: Adds a refreshing, crisp element to the wrap.
Tahini sauce: A creamy, nutty sauce that ties all the components of the wrap together.
Technique Tip for Making Falafel Wraps
When making falafel, ensure that the chickpeas are soaked overnight. This not only softens them but also helps in achieving the right texture for the mixture. If you find that the mixture is too dry, add water sparingly, a tablespoon at a time, to avoid making it too wet. For even frying, make sure the oil is at the right temperature; too hot and the falafel will burn on the outside while remaining raw inside, too cold and they will absorb too much oil and become greasy.
Suggested Side Dishes
Alternative Ingredients
soaked overnight dried chickpeas - Substitute with canned chickpeas: If you are short on time, canned chickpeas can be used. Make sure to drain and rinse them well.
small chopped onion - Substitute with shallots: Shallots have a milder flavor and can be used in place of onions.
minced garlic - Substitute with garlic powder: Use ¼ teaspoon of garlic powder for each clove of garlic.
chopped fresh parsley - Substitute with cilantro: Cilantro offers a different but complementary flavor profile.
ground cumin - Substitute with ground caraway seeds: Caraway seeds have a similar earthy flavor to cumin.
ground coriander - Substitute with ground fennel seeds: Fennel seeds provide a sweet and aromatic flavor similar to coriander.
salt - Substitute with soy sauce: Soy sauce can add a salty and umami flavor to the mix.
baking powder - Substitute with baking soda: Use half the amount of baking soda as a substitute for baking powder.
all-purpose flour - Substitute with chickpea flour: Chickpea flour is a gluten-free alternative that complements the chickpeas in the recipe.
water - Substitute with vegetable broth: Vegetable broth can add extra flavor to the mixture.
vegetable oil - Substitute with olive oil: Olive oil is a healthier alternative for frying.
pita breads - Substitute with tortillas: Tortillas can be used as a wrap if pita bread is not available.
shredded lettuce - Substitute with spinach leaves: Spinach leaves provide a similar texture and added nutrients.
diced tomatoes - Substitute with sun-dried tomatoes: Sun-dried tomatoes offer a more intense flavor.
sliced cucumber - Substitute with zucchini slices: Zucchini slices have a similar texture and mild flavor.
tahini sauce - Substitute with hummus: Hummus can be used as a creamy and flavorful alternative to tahini sauce.
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How to Store / Freeze Your Falafel Wraps
- Allow the falafel to cool completely before storing. This prevents condensation, which can make them soggy.
- Place the cooled falafel in an airtight container. If stacking, separate layers with parchment paper to avoid sticking.
- Store the container in the refrigerator for up to 4 days. Reheat in a preheated oven at 350°F (175°C) for 10-15 minutes to regain crispiness.
- For longer storage, freeze the falafel by placing them on a baking sheet lined with parchment paper. Freeze until solid, then transfer to a freezer-safe bag or container.
- Label the container with the date and contents. Frozen falafel can be stored for up to 3 months.
- To reheat frozen falafel, preheat the oven to 375°F (190°C). Place the frozen falafel on a baking sheet and bake for 15-20 minutes, or until heated through and crispy.
- Store pita breads in a resealable plastic bag at room temperature for up to 2 days. For longer storage, freeze them in a freezer-safe bag for up to 3 months.
- Keep shredded lettuce, diced tomatoes, and sliced cucumber in separate airtight containers in the refrigerator. Use within 2-3 days for optimal freshness.
- Store tahini sauce in an airtight container in the refrigerator. Stir well before each use and consume within a week.
- Assemble the falafel wraps just before serving to maintain the best texture and flavor.
How to Reheat Leftovers
Preheat your oven to 350°F (175°C). Wrap the falafel in aluminum foil to prevent them from drying out. Place them on a baking sheet and heat for about 10-15 minutes until they are warmed through.
If you prefer a quicker method, use a microwave. Place the falafel on a microwave-safe plate and cover them with a damp paper towel. Microwave on medium power for 1-2 minutes, checking halfway through to ensure they are evenly heated.
For a crispy exterior, reheat the falafel in a skillet. Heat a small amount of vegetable oil over medium heat. Add the falafel and cook for 2-3 minutes on each side until they are heated through and crispy.
To reheat the entire falafel wrap, preheat your oven to 350°F (175°C). Wrap the whole pita bread with falafel, lettuce, tomatoes, cucumber, and tahini sauce in aluminum foil. Place it in the oven for about 10 minutes until everything is warmed through.
If you have an air fryer, preheat it to 350°F (175°C). Place the falafel in the basket and cook for 3-5 minutes until they are heated through and slightly crispy.
For a stovetop method, use a non-stick pan. Heat the pan over medium heat and add the falafel. Cover the pan with a lid and cook for 2-3 minutes on each side until they are warmed through.
Best Tools for Making Falafel Wraps
Food processor: Used to combine and pulse the chickpeas, onion, garlic, parsley, cumin, coriander, salt, and baking powder into a coarse mixture.
Mixing bowl: Handy for holding the falafel mixture after processing and for mixing in the flour and water if needed.
Measuring cups: Essential for accurately measuring the chickpeas, flour, and other ingredients.
Measuring spoons: Used to measure out the cumin, coriander, salt, and baking powder precisely.
Knife: Necessary for chopping the onion, garlic, and parsley.
Cutting board: Provides a safe surface for chopping the vegetables.
Frying pan: Used to heat the oil and fry the falafel until golden brown.
Spatula: Helps to turn the falafel in the frying pan to ensure even cooking.
Paper towels: Used to drain the excess oil from the fried falafel.
Tongs: Useful for handling the hot falafel when removing them from the frying pan.
Pita breads: The base for the wrap, which will be filled with falafel and other ingredients.
Serving platter: Ideal for assembling and serving the falafel wraps.
Grater: Used to shred the lettuce.
Mixing spoon: Useful for mixing the tahini sauce if it needs to be stirred before use.
How to Save Time on Making Falafel Wraps
Prepare ingredients in advance: Soak the chickpeas overnight and chop the vegetables ahead of time to streamline the process.
Use a food processor: Quickly blend the chickpeas, onion, garlic, and parsley to save time and ensure a consistent texture.
Preheat oil: Start heating the oil while forming the falafel balls to reduce waiting time.
Assemble efficiently: Lay out all your pita breads, lettuce, tomatoes, and cucumber before frying the falafel for quick assembly.
Falafel Wrap Recipe
Ingredients
Falafel Ingredients
- 1 cup Dried Chickpeas soaked overnight
- 1 small Onion chopped
- 2 cloves Garlic minced
- 1 cup Fresh Parsley chopped
- 1 teaspoon Ground Cumin
- 1 teaspoon Ground Coriander
- 1 teaspoon Salt
- ½ teaspoon Baking Powder
- 2 tablespoon All-Purpose Flour
- ¼ cup Water if needed
- as needed Vegetable Oil for frying
Wrap Ingredients
- 4 Pita Breads
- 1 cup Lettuce shredded
- 1 cup Tomatoes diced
- ½ cup Cucumber sliced
- ½ cup Tahini Sauce
Instructions
- 1. In a food processor, combine soaked chickpeas, onion, garlic, parsley, cumin, coriander, salt, and baking powder. Pulse until mixture is coarse.
- 2. Add flour and pulse again. If the mixture is too dry, add water a tablespoon at a time.
- 3. Form the mixture into small balls or patties.
- 4. Heat oil in a frying pan over medium heat. Fry falafel until golden brown on all sides.
- 5. Warm pita breads and fill with falafel, lettuce, tomatoes, cucumber, and tahini sauce.
Nutritional Value
Keywords
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