Delicious and Healthy Homemade Falafel Wrap Recipe

Ingredients

  • 1 cup dried chickpeas
  • 1/2 large onion, roughly chopped (about 1 cup)
  • 2 tablespoons finely chopped fresh parsley
  • 2 tablespoons finely chopped fresh cilantro
  • 1 teaspoon salt
  • 1/2-1 teaspoon dried hot red pepper
  • 4 cloves of garlic
  • 1 teaspoon cumin
  • 1 teaspoon baking powder
  • 4-6 tablespoons flour
  • soybean or vegetable oil for frying
  • 4 large pita breads
  • 1 cup chopped lettuce
  • 1/2 cup diced tomatoes
  • 1/2 cup diced cucumbers
  • 1/4 cup chopped onions
  • 1/4 cup chopped parsley
  • 1/4 cup tahini sauce

Steps and instructions

  1. Place dried chickpeas in a bowl and cover with cold water. Allow to soak overnight, then drain. Or, you can use canned chickpeas, rinsed.
  2. Place drained uncooked chickpeas, and onions in the bowl of a food processor fitted with a steel blade. Add the parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended but not pureed.
  3. Sprinkle in the baking powder and 4 tablespoons of the flour, and pulse. You want to add enough bulgur or flour so that the dough forms a small ball and no longer sticks to your hands. Turn into a bowl and refrigerate, covered, for several hours.
  4. Form the chickpea mixture into balls about the size of walnuts, or use a falafel scoop, available in Middle-Eastern markets.
  5. Heat 3 inches of oil to 375 in a deep pot or wok and fry 1 ball to test. If it falls apart, add a little flour. Then fry about six balls at once for a few minutes on each side, or until golden brown. Drain on paper towels.
  6. Meanwhile, prepare the pita breads by warming them slightly in the oven.
  7. Stuff half a pita with falafel balls, chopped tomatoes, onion, lettuce, cucumbers, and parsley. Drizzle with tahini sauce.
  8. Falafel wraps are best served fresh and hot.

Tools for making

  • Food Processor - A food processor fitted with a steel blade is needed to blend the chickpea mixture.
  • Deep Pot or Wok - A deep pot or wok is required for frying the falafel balls.
  • Paper Towels - Paper towels are needed for draining the fried falafel balls.
  • Bowl - A bowl is necessary for soaking the dried chickpeas and for refrigerating the chickpea mixture.
  • Measuring Cups - Measuring cups are required to measure the ingredients accurately.
  • Measuring Spoons - Measuring spoons are needed to measure the salt, cumin, and baking powder.
  • Knife - A knife is necessary for chopping the onions, parsley, cilantro, tomatoes, cucumbers, and onions.
  • Cutting Board - A cutting board is required for chopping the vegetables.
  • Spatula - A spatula can be used to shape the falafel balls and for flipping them while frying.
  • Tongs - Tongs can be used to remove the fried falafel balls from the hot oil.
  • Oven - An oven is needed to warm the pita breads.

Recipe variations

  • Use a different type of legume such as fava beans or a combination of chickpeas and fava beans.
  • Add different herbs and spices to the falafel mixture, such as coriander, dill, or paprika, to customize the flavor.
  • Try coating the falafel balls in sesame seeds or breadcrumbs before frying for a different texture.
  • Use a gluten-free flour or alternative flour like almond flour or chickpea flour for those with dietary restrictions.
  • For a healthier option, bake the falafel instead of frying them. Preheat the oven to 375°F (190°C) and bake for about 20-25 minutes, flipping halfway through.
  • Create a meat-free version by substituting the chickpeas with cooked lentils or mashed sweet potatoes.
  • Add additional toppings and condiments to the falafel wrap, such as pickles, hummus, tzatziki sauce, or hot sauce, to enhance the flavors.
  • Experiment with different types of wraps or bread, such as whole wheat tortillas, lavash bread, or even lettuce wraps for a low-carb option.

Recipe overview

Indulge in a taste of the Middle East with this flavorful Falafel Wrap recipe. This easy-to-follow guide will help you craft homemade falafel, a popular vegetarian dish made from chickpeas, fresh herbs, and spices. Nestled in a warm pita bread and accompanied by fresh veggies and a drizzle of tahini sauce, this wrap is a wholesome, delicious meal. Expect a little prep, as the falafel dough benefits from some chill time in the fridge, but the result is worth the wait - golden brown crispy balls full of flavor. Whether you're a vegetarian or simply a lover of good food, this recipe will take your taste buds on a delightful journey. Enjoy making and eating this classic street food in the comfort of your own kitchen.

Common questions

  1. Can I use canned chickpeas instead of dried chickpeas? Yes, you can use canned chickpeas as a substitute for dried chickpeas. Make sure to rinse them before using.
  2. How long should I soak the dried chickpeas? It is recommended to soak the dried chickpeas overnight in cold water.
  3. Can I skip refrigerating the chickpea mixture? Refrigerating the mixture for a few hours helps it firm up and makes it easier to shape into balls. It is recommended not to skip this step, but if you're short on time, you can refrigerate it for at least 30 minutes.
  4. What oil should I use for frying? Soybean or vegetable oil works well for frying the falafel balls.
  5. How do I know when the falafel balls are cooked? Fry the falafel balls for a few minutes on each side, or until they turn golden brown. They should be crispy on the outside and cooked through on the inside.
  6. Can I use a different sauce instead of tahini? If you're not a fan of tahini sauce, you can try using tzatziki sauce, hummus, or any other sauce of your choice.

Serving dishes and utensils

  • Food processor - A food processor is useful for blending the chickpea mixture.
  • Bowl - You'll need a bowl to soak the dried chickpeas overnight.
  • Knife - A knife is necessary for chopping the onions, parsley, cilantro, and other vegetables.
  • Measuring cups and spoons - Measuring cups and spoons are helpful for accurately measuring the ingredients.
  • Deep pot or wok - You'll need a deep pot or wok for frying the falafel balls.
  • Slotted spoon - A slotted spoon will come in handy for removing the fried falafel balls from the oil.
  • Paper towels - Paper towels are needed to drain the excess oil from the fried falafel balls.
  • Oven - The oven can be used to warm the pita breads before serving.
  • Falafel scoop - A falafel scoop is optional, but it can help in shaping the falafel balls uniformly.

Origin stories

Falafel, a beloved Middle Eastern dish, is a testament to human ingenuity turning simple ingredients into culinary magic. It is thought to have originated in Egypt, tracing back to the time of the Pharaohs. There, it's traditionally made with fava beans. However, as falafel journeyed North, chickpeas became the staple ingredient due to their ready availability. It's often a street food, served in pita bread with fresh and pickled vegetables, drizzled with tahini sauce. Remarkably, falafel is a unifying dish in a region often divided, cherished in countries from Lebanon to Israel, each claiming it as their own. The humble falafel wrap, a simple combination of bread and fried legume balls, stands as a symbol of shared heritage and culinary delight in the Middle East.

Disclaimer: This recipe was not created by humans and we cannot ensure that it will turn out as expected. We do not guarantee or take any liability for the accuracy of this recipe (including steps, ingredients, nutritional information, and all sections on this page). You should check to make sure you are not allergic to any ingredients and take safety precautions while making this. The images on this page are generated by AI and may not accurately represent the result of making this recipe.