A fresh and satisfying Middle Eastern wrap bursting with crispy falafel, crunchy lettuce, juicy tomatoes, cucumber ribbons, and a creamy drizzle of tahini sauce—all wrapped in warm, soft flatbread. This flavorful and balanced dish makes a delicious lunch or light dinner, offering a perfect harmony of texture and taste in every bite.
Why You’ll Love This Recipe
This falafel wrap delivers the ideal mix of crispiness, creaminess, and freshness. The homemade falafel is herbaceous and crunchy, the vegetables add vibrant color and crunch, and the tahini sauce ties it all together with a rich, nutty flavor. It’s entirely plant-based, protein-rich, and simple to make at home. Whether you enjoy it as a street food-inspired meal or a make-ahead lunch, this wrap is both nourishing and deeply satisfying.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
For the Falafel:
- 1 cup dried chickpeas, soaked overnight and drained
- 1/2 onion, chopped
- 3 cloves garlic
- 1/4 cup fresh parsley
- 1/4 cup fresh cilantro
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/4 teaspoon baking soda
- 1 tablespoon flour
- Oil, for frying
For the Wrap:
- 2 large flatbreads or wraps
- 1 cup chopped romaine lettuce
- 1 tomato, sliced
- 1/2 cucumber, thinly sliced or ribboned
Tahini Sauce:
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 2–3 tablespoons water (to thin)
- Salt, to taste
Directions
- In a food processor, combine soaked chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, baking soda, and flour. Blend until a coarse, sticky dough forms. Do not over-process.
- Scoop and shape the mixture into small balls or patties. If the mixture is too soft, chill for 30 minutes before frying.
- Heat oil in a skillet over medium heat. Fry falafel in batches for about 3–4 minutes per side until golden brown and crispy. Drain on paper towels.
- In a bowl, whisk together tahini, lemon juice, minced garlic, and water until smooth. Add salt to taste and adjust consistency with more water if needed.
- Warm the flatbreads and lay them on a clean surface.
- Layer each with chopped romaine, tomato slices, and cucumber ribbons.
- Add a few falafel balls or patties, then drizzle generously with tahini sauce.
- Fold or roll the wrap and serve immediately.
Servings and timing
Servings: 2 wraps
Prep time: 20 minutes (plus soaking time for chickpeas)
Cook time: 15 minutes
Total time: 35 minutes (excluding chickpea soaking)
Variations
- Baked falafel: For a lighter option, bake falafel at 400°F (200°C) for 20–25 minutes, flipping halfway through.
- Add pickles: Include sliced pickled turnips or gherkins for extra tang.
- Spicy version: Add a dash of hot sauce or harissa to the tahini sauce.
- Whole grain option: Use whole wheat flatbreads for added fiber.
- Low-carb version: Serve in lettuce wraps instead of flatbread.
Storage/Reheating
Store cooked falafel in an airtight container in the refrigerator for up to 4 days.
To reheat, warm them in a skillet or oven at 350°F (175°C) until heated through.
Tahini sauce can be stored in the refrigerator for up to 5 days—stir before use.
Assemble wraps just before serving to maintain texture and freshness.
FAQs
Can I use canned chickpeas for falafel?
It is not recommended, as canned chickpeas are too soft. Dried chickpeas soaked overnight yield the best texture.
Can I freeze falafel?
Yes, shape and freeze the uncooked patties on a tray, then transfer to a freezer bag. Cook directly from frozen, adding a few extra minutes.
What’s the best oil for frying falafel?
Use a neutral oil with a high smoke point, such as canola, sunflower, or vegetable oil.
Is this recipe gluten-free?
Use a gluten-free flour in the falafel and gluten-free wraps to make this recipe gluten-free.
Can I make the falafel in advance?
Yes, the mixture can be made up to 24 hours in advance and stored in the refrigerator.
What can I use instead of tahini?
You can substitute with cashew butter or almond butter mixed with lemon juice and garlic for a similar flavor.
How do I keep the falafel from falling apart?
Ensure the mixture is well processed and slightly sticky. Do not use cooked chickpeas, and avoid over-blending.
Are these wraps good for meal prep?
Yes, you can prepare the components ahead and assemble the wraps fresh for best results.
What are other toppings I can add?
Try shredded red cabbage, olives, or a drizzle of hot sauce for extra flavor.
Can I serve these without bread?
Yes, serve the falafel and vegetables over a salad or in a bowl with rice or quinoa.
Conclusion
Crispy Falafel Wraps with Tahini Sauce are a wholesome, flavorful, and filling meal that’s easy to prepare and endlessly versatile. Whether enjoyed for lunch, dinner, or as part of a larger spread, these wraps offer a satisfying blend of crunchy, creamy, and fresh elements. Once you try them, they’re sure to become a regular favorite in your home kitchen.
Print
Crispy Falafel Wrap with Tahini Sauce
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 2 wraps
- Category: Main Course
- Method: Frying
- Cuisine: Middle Eastern
- Diet: Vegan
Description
Un wrap du Moyen-Orient frais et satisfaisant regorgeant de falafels croustillants, de laitue croquante, de tomates juteuses, de rubans de concombre et d’un filet crémeux de sauce tahini, le tout enveloppé dans du pain plat chaud et moelleux.
Ingredients
- 1 tasse de pois chiches secs, trempés toute la nuit et égouttés
- 1/2 oignon haché
- 3 gousses d’ail
- 1/4 tasse de persil frais
- 1/4 tasse de coriandre fraîche
- 1 cuillère à café de cumin moulu
- 1/2 cuillère à café de coriandre moulue
- 1/2 cuillère à café de sel
- 1/4 cuillère à café de bicarbonate de soude
- 1 cuillère à soupe de farine
- Huile pour la friture
- 2 gros pains plats ou wraps
- 1 tasse de laitue romaine hachée
- 1 tomate, coupée en tranches
- 1/2 concombre, finement tranché ou en rubans
- 1/4 tasse de tahini
- 2 cuillères à soupe de jus de citron
- 1 gousse d’ail hachée
- 2 à 3 cuillères à soupe d’eau (pour diluer)
- Sel, au goût
Instructions
- Dans un robot culinaire, mélanger les pois chiches trempés, l’oignon, l’ail, les herbes, les épices, le sel, le bicarbonate de soude et la farine jusqu’à obtenir une pâte grossière. Ne pas trop mixer.
- Prélever une boule et former des petites boules ou des galettes. Réfrigérer 30 minutes si le mélange est trop mou.
- Faire chauffer l’huile dans une poêle et faire revenir les falafels par lots jusqu’à ce qu’ils soient dorés et croustillants, environ 3 à 4 minutes de chaque côté. Égoutter sur du papier absorbant.
- Fouettez le tahini, le jus de citron, l’ail et l’eau jusqu’à obtenir une consistance lisse et onctueuse. Salez à votre goût.
- Réchauffez les pains plats et disposez-les en couches avec de la laitue, des tomates et du concombre.
- Ajoutez les falafels et arrosez généreusement de sauce tahini.
- Envelopper et servir immédiatement.
Notes
- Vous pouvez cuire le falafel à 200 °C (400 °F) pendant 20 à 25 minutes si vous préférez une version plus légère.
- Ajoutez des oignons marinés ou de la sauce piquante pour plus de saveur.
- Les wraps peuvent être préparés à l’avance et emballés dans du papier d’aluminium pour un repas portable.
Nutrition
- Serving Size: 1 wrap
- Calories: 420
- Sugar: 4g
- Sodium: 380mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 9g
- Protein: 13g
- Cholesterol: 0mg
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