Why You’ll Love This Recipe
These Vegan Falafel Wraps are packed with protein-rich chickpeas and fresh herbs, giving them a wonderful flavor and texture. The crispy falafel balls are perfectly complemented by the cool, creamy yogurt sauce and nutty tahini dressing, making this wrap a well-balanced meal. Whether you’re following a vegan diet or simply looking to enjoy a healthier lunch, this wrap is satisfying and full of vibrant flavors. It’s easy to customize with your favorite vegetables, making it a versatile meal that’s sure to please everyone.
Ingredients
For the Falafel:
- 1 can chickpeas, drained and rinsed (or soaked dried chickpeas overnight)
- 1 small onion, chopped
- 2 cloves garlic, minced
- ¼ cup fresh parsley, chopped
- ¼ cup fresh cilantro, chopped
- 1 tsp cumin
- 1 tsp coriander
- Salt and pepper, to taste
- 2 tbsp flour (or gluten-free alternative)
For the Yogurt Sauce:
- ½ cup vegan yogurt (unsweetened variety)
- ½ lemon, juiced
- Salt, to taste
For the Tahini Dressing:
- 3 tbsp tahini
- 2 tbsp water (adjust for desired consistency)
- 1 tbsp lemon juice
- 1 clove garlic, minced
- Salt, to taste
To Assemble:
- 4 large tortillas or wraps
- Lettuce, shredded
- Tomato, sliced
- Cucumber, sliced
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
1. Prepare the Falafel Mixture:
In a food processor, combine the chickpeas, chopped onion, garlic, parsley, cilantro, cumin, coriander, salt, pepper, and flour. Pulse until everything is mixed but not pureed; you want to maintain a chunky consistency.
2. Form the Falafel Balls:
Scoop out small portions of the falafel mixture (about 1.5 tablespoons each) and roll them into balls. Place them on a plate or a lined baking sheet.
3. Cook the Falafel:
Heat a few tablespoons of oil in a skillet over medium heat. Fry the falafel balls for about 3-4 minutes on each side, until golden brown and crispy. Transfer them to a paper towel-lined plate to absorb any excess oil.
4. Make the Yogurt Sauce:
In a small bowl, mix together the vegan yogurt, lemon juice, and salt. Adjust seasoning to taste.
5. Prepare the Tahini Dressing:
In another bowl, whisk together the tahini, water, lemon juice, minced garlic, and salt until smooth. If the dressing is too thick, add more water, one tablespoon at a time, until you reach your desired consistency.
6. Assemble the Wraps:
Take a tortilla and layer on some shredded lettuce, sliced tomatoes, cucumbers, and a few falafel balls. Drizzle with both the yogurt sauce and tahini dressing. Roll the tortilla tightly around the filling and secure it with a toothpick if needed.
7. Serve:
Serve the wraps immediately for the best texture and flavor. Enjoy!
Servings and Timing
- Servings: 4 wraps
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
Variations
- Baked Falafel: For a healthier twist, bake the falafel instead of frying. Preheat the oven to 375°F (190°C) and bake for 20-25 minutes, flipping halfway through.
- Add More Veggies: Feel free to add shredded carrots, avocado slices, or pickled vegetables for extra flavor and crunch.
- Gluten-Free Wrap: Use gluten-free wraps or lettuce leaves to make this wrap entirely gluten-free.
Storage/Reheating
- Storage: Store any leftover falafel in an airtight container in the fridge for up to 3 days. The tahini dressing and yogurt sauce should also be stored separately in the fridge.
- Reheating: To reheat falafel, place them in a skillet over medium heat or bake them in the oven for a few minutes to warm them up.
FAQs
1. Can I use dried chickpeas instead of canned?
Yes, you can use dried chickpeas. Be sure to soak them overnight and cook them until tender before using them in the falafel mixture.
2. Can I freeze the falafel?
Yes, you can freeze the falafel balls before cooking. Place them on a baking sheet in a single layer, freeze until firm, and then transfer to a freezer bag for up to 3 months. To cook, just fry or bake from frozen.
3. How do I make the falafel spicier?
Add a pinch of cayenne pepper or some chopped jalapeños to the falafel mixture to give it an extra kick.
4. Can I use a different dressing for this wrap?
Yes, you can use a different dressing like tahini lemon sauce, hummus, or even a spicy harissa sauce for a different flavor profile.
5. Can I make the wrap gluten-free?
Yes, simply use gluten-free wraps or substitute the flour in the falafel with a gluten-free option like chickpea flour or rice flour.
6. Can I make this recipe ahead of time?
Yes, you can prepare the falafel mixture and the sauces ahead of time. Assemble the wraps just before serving to keep them fresh.
7. Can I bake the falafel instead of frying them?
Yes, to make this recipe healthier, you can bake the falafel at 375°F (190°C) for 20-25 minutes, flipping halfway through for a crispy exterior.
8. How do I know when the falafel are cooked properly?
The falafel should be golden brown and crispy on the outside. You can cut one open to ensure it’s heated through and has a light, fluffy interior.
9. Can I use a food processor to form the falafel balls?
While a food processor is great for mixing the falafel ingredients, forming the balls by hand is best for maintaining their texture and shape.
10. What can I serve with these wraps?
These wraps are delicious on their own, but you can also serve them with a side of roasted vegetables, a simple salad, or fries for a more complete meal.
Conclusion
This Vegan Falafel Wrap is the perfect combination of crispy, flavorful falafel, fresh veggies, and creamy sauces all wrapped up in a soft tortilla. It’s quick to make, healthy, and incredibly satisfying, making it the ideal plant-based lunch or dinner. The balance of savory falafel, tangy yogurt sauce, and rich tahini dressing makes each bite a delight. Perfect for meal prep or a tasty weeknight meal, this wrap is sure to become a new favorite!
Vegan Falafel Wrap
- Total Time: 30 minutes
- Yield: 4 wraps
- Diet: Vegan
Description
A delicious and satisfying plant-based wrap featuring crispy falafel, fresh vegetables, and creamy yogurt and tahini sauces, wrapped in a soft tortilla.
Ingredients
For the Falafel:
1 can chickpeas, drained and rinsed (or soaked dried chickpeas overnight)
1 small onion, chopped
2 cloves garlic, minced
¼ cup fresh parsley, chopped
¼ cup fresh cilantro, chopped
1 tsp cumin
1 tsp coriander
Salt and pepper, to taste
2 tbsp flour (or gluten-free alternative)
For the Yogurt Sauce:
½ cup vegan yogurt (unsweetened variety)
½ lemon, juiced
Salt, to taste
For the Tahini Dressing:
3 tbsp tahini
2 tbsp water (adjust for desired consistency)
1 tbsp lemon juice
1 clove garlic, minced
Salt, to taste
To Assemble:
4 large tortillas or wraps
Lettuce, shredded
Tomato, sliced
Cucumber, sliced
Instructions
- Prepare the Falafel Mixture: In a food processor, combine the chickpeas, chopped onion, garlic, parsley, cilantro, cumin, coriander, salt, pepper, and flour. Pulse until mixed but not pureed; keep a chunky consistency.
- Form the Falafel Balls: Scoop portions of the falafel mixture (about 1.5 tablespoons each) and roll into balls. Place on a plate or lined baking sheet.
- Cook the Falafel: Heat oil in a skillet over medium heat. Fry falafel balls for 3-4 minutes per side until golden brown and crispy. Transfer to a paper towel-lined plate.
- Make the Yogurt Sauce: Mix vegan yogurt, lemon juice, and salt in a small bowl. Adjust seasoning as needed.
- Prepare the Tahini Dressing: Whisk together tahini, water, lemon juice, garlic, and salt until smooth. Add more water if necessary to adjust consistency.
- Assemble the Wraps: Lay a tortilla flat, add shredded lettuce, sliced tomato, cucumber, and a few falafel balls. Drizzle with both yogurt sauce and tahini dressing. Roll up tightly.
- Serve: Serve immediately, or store wrapped in the fridge for a few hours until ready to enjoy.
Notes
For a healthier option, bake the falafel at 375°F (190°C) for 20-25 minutes, flipping halfway.
For a gluten-free wrap, use gluten-free tortillas and substitute gluten-free flour in the falafel.
Customize with extra vegetables like shredded carrots, avocado, or pickled veggies.
Make the falafel mixture and sauces ahead of time to save prep time when assembling the wraps.
For added flavor, add a pinch of cayenne pepper or chopped jalapeños to the falafel mixture.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Lunch/Dinner
- Method: Frying
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 1 wrap
- Calories: 350
- Sugar: 6g
- Sodium: 350mg
- Fat: 18g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 37g
- Fiber: 9g
- Protein: 12g
- Cholesterol: 0mg
