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closeup of falafel wrap recipe with tomatoes, spinach and tahini sauce served on a white plate
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5 from 5 votes

Falafel Wrap Recipe

Falafel is often deep-fried, but baking still gives you that amazing texture without the added fat. This falafel wrap recipe is a lightened up version that makes a delicious meal.
Prep Time40 mins
Cook Time30 mins
Total Time1 hr 10 mins
Course: Main Course
Cuisine: Mediterranean
Servings: 15 patties
Calories: 222kcal
Author: Anjali Shah

Ingredients

Falafel:

  • 5 Whole-wheat pita halves (2.5 whole)
  • 15 oz chickpeas, well drained 1 can
  • 1 red onion very finely chopped
  • 1/4 cup whole-wheat flour you could also try using panko breadcrumbs or whole wheat breadcrumbs
  • 3 tbsp. finely chopped fresh parsley
  • 1 1/2 tbsp. chopped garlic
  • 1 tbsp. chopped fresh cilantro
  • 1/2 tbsp. ground cumin
  • 3/4 tsp. salt
  • 1/2 tsp. baking powder
  • 1/4 tsp. lemon juice
  • 1/8 tsp. paprika or more to taste
  • ground black pepper to taste
  • Olive oil nonstick spray
  • 2 cups Baby spinach
  • 3/4 cup Diced tomatoes

Sauce:

  • 3-4 tbsp Store bought hummus
  • A few tbsp water

Instructions

  • Preheat oven to 375 degrees. Place all ingredients for falafel (except for the pitas, baking powder, and nonstick spray) in a food processor, and give them a good chop.
  • Transfer into a bowl, add the baking powder and stir together. Using a potato masher, mash any big chunks that remain – Mixture should remain slightly chunky, not smooth.
  • Spray a baking sheet thoroughly with olive oil nonstick spray. One at a time, take spoonfuls of mixture in your hands and form 15 balls, each about the size of a ping pong ball, and gently place them on the baking sheet. Spray the top of each ball with olive oil nonstick spray, for a total of about a 2-second spray.
  • Bake in the oven for 15 minutes. Meanwhile, combine 2 parts hummus to 1 part water, and stir until blended (add more water to taste depending on how watery you like your sauce). Season to taste with salt / black pepper and refrigerate until ready to serve.
  • While your falafel patties are baking, chop your veggies and warm up your pita bread.
  • Remove baking sheet from the oven, and carefully turn each ball over, gently reshaping if the bottoms have flattened.
  • Return to the oven and bake for an additional 10 – 15 minutes, until golden brown and slightly crispy. Allow to cool and set for at least 5 minutes. Note: You can also make these in the air fryer! To make in the air fryer, follow steps 1-3 above. After you spray the falafel with cooking spray, roll them in whole wheat or panko breadcrumbs for a light coating. Then air fry the falafel at 350 degrees F for 8 minutes. Flip and air fry for another 6 minutes on the second side.
  • Cut the whole pitas into halves, fill with spinach, 3 falafel balls, diced tomato, and top with spinach and sauce. Enjoy!

Notes

Top Tips for Making the Best Falafel Wrap Recipe
  • Drain and rinse chickpeas before adding them to the food processor.
  • Use fresh organic ingredients whenever possible.
  • Don't over-process the falafel mixture -- you want it to remain slightly chunky, not a smooth puree.
  • Be sure to find whole wheat pita bread to increase the fiber.
  • Check the patties in the oven at 15 minutes, however it could take up to 25 minutes to bake. 
  • Feel free to also make these in the air fryer!
  • If you're serving this to young kids, they might find it hard to hold the pita without everything falling out. Usually for younger kids and toddlers, I'll serve this "deconstructed" -- with the falafel and toppings cut up on one side of the plate, the sauce for dipping, and the pita cut into triangles or cubes to eat on the side!
  • Note: 1 serving = 1/2 a whole wheat pita + 3 falafel patties + 2 tbsp diced tomato, a handful of baby spinach and a drizzle of sauce.

Nutrition

Serving: 3patties | Calories: 222kcal | Carbohydrates: 39.5g | Protein: 10g | Fat: 4.5g | Saturated Fat: 0.5g | Sodium: 704.2mg | Potassium: 218.4mg | Fiber: 7.4g | Sugar: 1.6g