Falafel Wrap Recipe

5 from 16 votes

This delicious falafel wrap recipe is healthy comfort food at its best! These crispy falafel patties are baked instead of fried, then wrapped in a whole wheat pita and topped with spinach, tomato, and a creamy hummus sauce. Vegan, easy to make gluten free, and totally family-friendly!

Prep Time40

Cook Time30

Total Time1 10

Course: Main Course

Cuisine: Mediterranean

Diet: Vegan, Vegetarian

Servings:

Calories: 285kcal

Author: Anjali Shah

Equipment

Ingredients

Falafel

5 whole wheat pitas
15 oz chickpeas, rinsed & drained (1 15oz can)
1 red onion very finely chopped
¼ cup whole-wheat flour you could also try using panko breadcrumbs or whole wheat breadcrumbs
3 tbsp finely chopped fresh parsley
1½ tbsp chopped garlic
1 tbsp chopped fresh cilantro
½ tbsp ground cumin
¾ tsp salt
½ tsp baking powder
¼ tsp lemon juice
⅛ tsp paprika or more to taste
ground black pepper to taste
olive oil nonstick spray
2 cups baby spinach
¾ cup diced tomatoes

Sauce

3-4 tbsp store bought hummus
2-3 tbsp water start with 1 tbsp and work your way up from there

Instructions

Preheat oven to 375 degrees. Line a baking sheet with parchment paper or spray with non-stick spray.
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 the mixture into a bowl, add the baking powder, and stir together. Using a potato masher, mash any big chunks that remain. The mixture should remain slightly chunky, not smooth.
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 the falafel in the oven for 15 minutes. Remove the 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.
While the falafel are baking: chop your veggies and warm up your pita bread. In a mixing bowl, 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.
Fill the whole wheat pitas with spinach, 3 falafel balls, diced tomato, and top with spinach and sauce. Wrap and enjoy!

Video

https://youtu.be/qkENaPHR04U

Notes

Air Fryer Directions:
- Preheat Air Fryer: Preheat your air fryer to 350 degrees.
  - Roll in Panko: Spray falafel with cooking spray and then roll them in whole wheat or panko breadcrumbs to lightly coat.
  - Air Fry: Air Fry for 8 minutes, flip the falafel, and air fry for an additional 6 minutes, or until the falafel are golden brown on both sides.
  - Prepare the Falafel: Make falafel balls according to the instructions.
To Store: Allow falafel to cool before storing. Sore falafel and toppings individually in airtight containers in the refrigerator for up to 3 days. This recipe does not freeze well.
To Reheat: Reheat the dish in the microwave on medium heat for 30-60 second intervals until it is heated through or air fry falafel for 3-5 minutes in a preheated 350-degree air fryer.
Vegan: While most pita bread brands are vegan, it’s always good to check the package label to ensure the one you’ve selected is vegan.
Gluten-Free: Use a gluten-free pita or wrap and oat flour or panko instead of whole wheat flour.

Nutrition