Mediterranean Falafel Wraps

Name: Mediterranean Falafel Wraps
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 cup dried chickpeas, soaked overnight; 1 small onion, chopped; 2 cloves garlic, minced; 1/4 cup fresh parsley, chopped; 1/4 cup fresh cilantro, chopped; 1 tsp cumin; 1 tsp coriander; 1/2 tsp baking powder; Salt and pepper to taste; Vegetable oil for frying; 4 large whole wheat pita wraps; 1 cup fresh lettuce, shredded; 1 cup tomatoes, diced; 1 cucumber, sliced; 1/2 cup tahini sauce; Lemon wedges for garnish

Highlighted under: Festive Favorites

Enjoy a taste of the Mediterranean with these delicious and nutritious falafel wraps, perfect for lunch or dinner.

Created by

Emily

Last updated on 2026-01-04T20:58:31.681Z

These Mediterranean Falafel Wraps are not only delicious but also packed with nutrients. The crispy falafel combined with fresh vegetables and creamy tahini sauce creates a perfect meal that is both satisfying and healthy.

        Why You'll Love This Recipe
        Crispy on the outside, fluffy on the inside falafel
Loaded with fresh vegetables and vibrant flavors
Healthy and satisfying, perfect for any meal

      

The Health Benefits of Falafel

Falafel is not only delicious but also packed with nutrients. Made primarily from chickpeas, it is a great source of plant-based protein, making it an excellent option for vegetarians and vegans. Chickpeas are high in fiber, which aids in digestion and helps keep you feeling full longer. This makes falafel a satisfying choice for lunch or dinner.

Additionally, the herbs and spices used in falafel, such as parsley and cumin, offer various health benefits. Parsley is rich in vitamins A, C, and K, while cumin has antioxidant properties. Together, they contribute to a meal that is not only tasty but also beneficial to your overall health.

Customizing Your Wraps

One of the great things about Mediterranean falafel wraps is their versatility. You can easily customize them to suit your taste preferences or dietary needs. Swap out the veggies for your favorites, such as roasted peppers or shredded carrots, or add some pickled vegetables for an extra zing.

You can also adjust the level of spiciness by incorporating ingredients like jalapeños or a spicy sauce. Additionally, if you're looking to make these wraps gluten-free, simply substitute the whole wheat pita with gluten-free wraps or lettuce leaves for a lighter option.

Serving Suggestions

Serve your Mediterranean falafel wraps with a side of crispy sweet potato fries or a fresh Greek salad for a complete meal. The combination of flavors and textures will elevate your dining experience, making it a feast for both the eyes and the palate.

For a fun twist, consider serving them as part of a mezze platter. Include hummus, baba ganoush, olives, and fresh pita bread. This is perfect for gatherings or a casual family dinner, allowing everyone to mix and match their favorites.

Ingredients

Gather these ingredients to make your Mediterranean Falafel Wraps.

For the Falafel

1 cup dried chickpeas, soaked overnight
1 small onion, chopped
2 cloves garlic, minced
1/4 cup fresh parsley, chopped
1/4 cup fresh cilantro, chopped
1 tsp cumin
1 tsp coriander
1/2 tsp baking powder
Salt and pepper to taste
Vegetable oil for frying

For Serving

4 large whole wheat pita wraps
1 cup fresh lettuce, shredded
1 cup tomatoes, diced
1 cucumber, sliced
1/2 cup tahini sauce
Lemon wedges for garnish

Make sure to have all ingredients ready before you start cooking!

Instructions

Follow these steps to create your Mediterranean Falafel Wraps.

Prepare the Falafel Mixture

In a food processor, combine soaked chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Blend until the mixture is coarse but holds together.

Shape the Falafel

Form the mixture into small balls or patties, about the size of a golf ball.

Fry the Falafel

Heat vegetable oil in a deep skillet over medium heat. Fry the falafel in batches until golden brown and crispy, about 3-4 minutes per side. Drain on paper towels.

Assemble the Wraps

Warm the pita wraps and layer in lettuce, tomatoes, cucumber, and fried falafel. Drizzle with tahini sauce and add a squeeze of lemon juice.

Serve

Enjoy your Mediterranean Falafel Wraps warm, garnished with extra lemon wedges on the side.

Now that you've made your wraps, dig in and enjoy!

Pro Tips

For extra flavor, add pickled vegetables or hot sauce to your wraps.

Storing Leftovers

If you have leftover falafel or wraps, store them separately in airtight containers. The falafel can be kept in the refrigerator for up to 3 days, while the wraps should be consumed within 1-2 days for optimal freshness. Reheat the falafel in an oven for a few minutes to restore their crispy texture.

For longer storage, you can freeze the cooked falafel. Place them on a baking sheet to freeze individually before transferring them to a freezer bag. This way, you can enjoy homemade falafel whenever the craving strikes!

Pairing Drinks

To complement your Mediterranean falafel wraps, consider serving refreshing beverages. A chilled glass of mint lemonade or a classic ayran (a yogurt drink) pairs beautifully with the flavors of the wraps, enhancing the overall dining experience.

For a non-alcoholic option, sparkling water with a splash of lemon or lime can cleanse your palate between bites, making it a delightful companion. If you're in the mood for something stronger, a light white wine or a crisp rosé can also be excellent choices, adding a touch of sophistication to your meal.

Questions About Recipes

→ Can I make falafel in advance?

Yes, you can prepare the falafel mixture a day ahead and refrigerate it. Just fry them fresh when you're ready to serve.

→ Can I bake the falafel instead of frying?

Absolutely! Preheat your oven to 400°F (200°C) and bake the falafel on a lined baking sheet for about 20-25 minutes, flipping halfway through.

→ What can I substitute for tahini sauce?

You can use yogurt sauce, hummus, or a garlic sauce if you prefer.

→ Are these wraps gluten-free?

To make them gluten-free, simply use gluten-free wraps or lettuce leaves instead of pita.