If you are craving something wholesome, vibrant, and bursting with Middle Eastern flavors, the Falafel Wrap with Hummus, Fresh Veggies, and Tahini Sauce Recipe is your new best friend. This wrap brings together crispy, golden falafel balls wrapped in soft bread, layered with creamy hummus, crunchy fresh vegetables, tangy pickles, and drizzled with a luscious tahini sauce. It’s perfect for lunch, dinner, or anytime you want a satisfying meal that feels like a warm hug full of taste and texture. The balance of herbs, spices, and fresh ingredients makes every bite exciting and utterly addictive.
Ingredients You’ll Need
This dish relies on simple but essential ingredients that work in harmony to deliver a perfect balance of flavors, textures, and colors. Each component brings its own little magic—whether it’s the herby punch from fresh parsley and cilantro or the creaminess of the homemade tahini sauce.
- 16 falafel balls: You can use store-bought or homemade for that authentic, crunchy delight.
- 4 wraps or pita bread: Choose your favorite wrap to hold all these tasty ingredients snugly.
- ¾ cup hummus: Creamy and rich, hummus adds the perfect smooth layer inside the wrap.
- Pickled onions or sumac onions: A tangy bite that brightens up the whole wrap brilliantly.
- Shredded lettuce: Adds crispness and a refreshing crunch.
- Tomato slices: Juicy and sweet, they bring a burst of freshness.
- Pickles: Saltiness and crunch to balance the richness.
- 2 tablespoons tahini: The star ingredient for creating the creamy tahini sauce with nutty depth.
- ½ lemon, juiced: Gives acidity to brighten the tahini dressing.
- Pinch of salt: Enhances all flavors perfectly.
- 2-4 tablespoons cold water: Needed for adjusting tahini sauce texture to silky smooth.
- 1 cup dried chickpeas: The base for homemade falafel, soaked overnight for best texture.
- 1 cup parsley: Fresh and vibrant, providing that green herbal flavor.
- 1 cup cilantro (coriander): Adds a zesty, fresh note to the falafel mixture.
- 10 mint leaves: Bright and aromatic, lifting the falafel flavor.
- 4 green onions: Adds a subtle onion sharpness.
- 1 garlic clove: Essential for that deep savory undertone.
- 2 tablespoons flour: Helps bind the falafel mixture—pick chickpea flour for gluten-free option.
- 1 teaspoon cumin: Brings warmth and earthiness.
- ½ teaspoon baking powder: Important for lightening the falafel texture.
- 2 tablespoons water: To help mix the falafel ingredients smoothly.
- Salt and black pepper: Season everything to taste.
- Oil for frying: Use a neutral oil for crisp, golden falafel balls.
How to Make Falafel Wrap with Hummus, Fresh Veggies, and Tahini Sauce Recipe
Step 1: Soak the Chickpeas
Start by soaking your dried chickpeas in water overnight or for at least 8 hours. This step is crucial because the chickpeas will swell and soften, making it easier to transform them into that perfect falafel texture that’s crispy on the outside and tender inside.
Step 2: Prepare the Chickpea Mixture
Drain and rinse the soaked chickpeas well under cold water. Pop them into a food processor and pulse a few times until you get a roughly chopped consistency. You want some texture, so they shouldn’t be completely smooth at this stage.
Step 3: Add the Fresh Herbs and Spices
Roughly chop the parsley, cilantro, mint, and green onions. Add these to the food processor along with the garlic clove, flour, cumin, baking powder, water, salt, and pepper. Pulsing everything together creates the flavorful falafel base, packed with fresh herb aroma and spice warmth.
Step 4: Check the Texture of the Mixture
Pulse the mixture until it’s finely chopped but still retains some texture so your falafels aren’t mushy. The mixture should hold together but remain slightly coarse—it’s perfect for forming crispy falafel balls that aren’t dense.
Step 5: Form and Chill the Falafel Balls
With wet hands, shape the mixture into 12-16 even-sized balls. If the mixture feels crumbly, add a splash of water; if too wet, sprinkle a bit more flour. Place the formed balls on parchment paper and refrigerate for 30-60 minutes to help them firm up before frying.
Step 6: Fry the Falafel to Golden Perfection
Heat your oil in a small pot over medium-high heat and fry the falafel balls in batches for 2-3 minutes each or until beautifully golden and crisp. Drain on paper towels to remove excess oil. If you prefer, an air fryer can give great results with less oil.
Step 7: Prepare the Fresh Veggies and Tahini Sauce
While the falafel cools slightly, get your wrap ingredients ready. Chop up fresh lettuce, tomatoes, pickles, and pickled onions. Then whisk tahini, lemon juice, salt, and cold water together until you achieve a creamy yet pourable sauce that ties everything together.
Step 8: Assemble the Wrap
Spread a generous layer of hummus vertically along the center of each wrap. Layer the shredded lettuce, tomato slices, pickles, and pickled onions on top. Add about 4 falafel balls, drizzle with tahini sauce, then roll up your wrap tightly like a burrito. Wrapping it in parchment paper makes it perfect for on-the-go enjoying.
How to Serve Falafel Wrap with Hummus, Fresh Veggies, and Tahini Sauce Recipe
Garnishes
Adding fresh herbs like a sprinkle of chopped parsley or a few mint leaves over your falafel wrap can amplify the brightness and elevate the presentation. A sprinkle of sumac or a dash of smoked paprika over the tahini sauce can add both color and an extra flavor kick.
Side Dishes
This wrap pairs wonderfully with a crisp cucumber salad, a bowl of tabbouleh, or even crispy roasted potatoes. If you want to keep things light, a simple plate of fresh fruit or a glass of mint tea complements the dish beautifully.
Creative Ways to Present
For a party or gathering, slice the wrap into bite-sized pinwheels secured with toothpicks for an easy finger food. You can also serve the falafel balls and toppings separately as a DIY wrap bar where everyone constructs their own flavors and layers.
Make Ahead and Storage
Storing Leftovers
If you have any leftover falafel, store them in an airtight container in the refrigerator for up to 3 days. Keep the wraps separately to avoid sogginess from the wet ingredients.
Freezing
Falafel balls freeze exceptionally well. Lay them out on a baking sheet to freeze individually, then transfer to a sealed freezer bag for up to 2 months. Thaw overnight in the fridge before reheating to keep that crisp texture.
Reheating
To reheat, pop the falafel balls in a hot oven or air fryer for about 5-8 minutes to restore their crispiness. Avoid microwaving if possible, as this makes them soft. Rewarm wraps gently in a dry pan or oven to avoid sogginess.
FAQs
Can I use canned chickpeas instead of dried ones?
For falafel, dried chickpeas are recommended because they provide a better texture after soaking and processing. Canned chickpeas are too soft and can make the falafel fall apart or turn mushy.
Is this falafel wrap recipe gluten-free?
Yes! If you use gluten-free wraps and chickpea flour instead of wheat flour in your falafel mix, this whole wrap can be made gluten-free.
How do I make the tahini sauce less bitter?
Sometimes tahini can taste bitter if too thick. Whisk it well with lemon juice and water gradually to get a smooth, creamy texture. Adding a tiny bit of honey or maple syrup can also balance bitterness if desired.
Can I bake the falafel instead of frying?
Absolutely! Baking is a healthier alternative. Arrange falafel balls on a lined baking sheet, spray with oil, and bake at 400°F (200°C) for about 20-25 minutes, turning halfway through to get them crisp.
What’s the best type of bread to use?
Pita bread works wonderfully for an authentic experience, but soft flour wraps or even whole wheat tortillas can be great alternatives based on your preference.
Final Thoughts
Trying out this Falafel Wrap with Hummus, Fresh Veggies, and Tahini Sauce Recipe guarantees a delicious, fresh, and satisfying meal that you’ll want to make again and again. It’s packed with personality and nutrition, and the flavors simply sing together. Whether for a quick lunch or a casual dinner with friends, this wrap is a wholesome, crowd-pleasing choice that feels like a little celebration wrapped up in every bite. So dive in, get your hands a bit messy, and enjoy every moment of making (and eating) this beloved dish!
Print
Falafel Wrap with Hummus, Fresh Veggies, and Tahini Sauce Recipe
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes (excluding overnight soaking and chilling time)
- Yield: 4 wraps
- Category: Lunch
- Method: Frying
- Cuisine: Middle Eastern
- Diet: Vegetarian
Description
This Falafel Wrap recipe offers a delicious, fresh, and satisfying Middle Eastern-inspired meal. Featuring crispy homemade falafel balls wrapped in soft pita or flatbread with creamy hummus, tangy pickled onions, fresh vegetables, and a zesty tahini dressing, it’s perfect for lunch or dinner. The recipe combines traditional soaking and frying techniques to create falafel with a flavorful herbaceous kick, balanced by cooling tahini and crunchy veggies.
Ingredients
Falafel
- 1 cup dried chickpeas, soaked overnight
- 1 cup parsley, roughly chopped
- 1 cup cilantro (coriander), roughly chopped
- 10 mint leaves, roughly chopped
- 4 green onions, roughly chopped
- 1 garlic clove
- 2 tablespoons flour (chickpea flour or any flour)
- 1 teaspoon cumin
- ½ teaspoon baking powder
- 2 tablespoons water
- Salt and black pepper to taste
- Oil for frying
Wrap Assembly
- 16 falafel balls (homemade or store-bought)
- 4 wraps of choice or pita bread
- ¾ cup hummus (store-bought or homemade)
- Pickled onions or sumac onions
- Shredded lettuce
- Tomato slices
- Pickles
Tahini Dressing
- 2 tablespoons tahini
- ½ lemon, juiced
- Pinch of salt
- 2–4 tablespoons cold water
Instructions
- Soak Chickpeas: In a large bowl, soak the dried chickpeas in water overnight or for at least 8 hours, ensuring the bowl has enough room as the chickpeas will double in size.
- Process Chickpeas: Drain and rinse the soaked chickpeas well under cold water, then place them in a food processor and pulse a few times until they are roughly chopped.
- Add Herbs and Spices: Roughly chop parsley, cilantro, mint, and green onions. Add these along with garlic, flour, cumin, baking powder, water, salt, and black pepper to the food processor.
- Combine Mixture: Pulse the mixture until well combined and finely chopped but still slightly textured for the best falafel texture.
- Form Falafel Balls: Using wet hands, shape the mixture into 12-16 falafel balls depending on size preference. Adjust dryness by adding water if crumbly or flour if too wet.
- Chill Falafel: Place the falafel balls on a parchment-lined tray and refrigerate for 30-60 minutes to firm up before frying.
- Fry Falafel: Heat oil in a small pot over medium-high heat. Fry the falafel balls in batches for 2-3 minutes until golden brown, then drain on paper towels. Alternatively, an air fryer can be used.
- Prepare Wrap Ingredients: Chop vegetables, pickles, and pickled onions. Prepare or use store-bought hummus and pita or wraps.
- Make Tahini Dressing: Whisk tahini, lemon juice, salt, and 2 tablespoons cold water until smooth. Add additional cold water to reach a thick but pourable consistency.
- Assemble Wraps: Spread hummus vertically down the center of each wrap, then layer lettuce, tomato slices, pickles, and onions on top.
- Add Falafel and Dress: Place 4 falafel balls on each wrap, drizzle generously with tahini dressing, and roll up like a burrito. Wrap in parchment for easy handling and serve.
Notes
- Soaking chickpeas overnight is essential for achieving the correct texture; do not substitute canned chickpeas.
- Falafel mixture should be moist but not wet; adding too much water can cause them to fall apart during frying.
- Chilling falafel before frying helps them hold their shape and fry evenly.
- Pickled onions or sumac onions provide a nice tang that complements the falafel well.
- Use fresh herbs for the best flavor in falafel.
- Oil temperature around 350°F (175°C) is ideal for frying falafel to get a crispy exterior without absorbing excess oil.
