Falafel Wrap Recipe

5 from 5 votes

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: 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