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Homemade easy falafel wrap recipe on a white plate.
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5 from 10 votes

Falafel Wrap Recipe

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 mins
Cook Time30 mins
Total Time1 hr 10 mins
Course: Main Course
Cuisine: Mediterranean
Diet: Vegan, Vegetarian
Servings: 5
Calories: 285kcal
Author: Anjali Shah

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
  • tbsp chopped garlic
  • 1 tbsp chopped fresh cilantro
  • ½ tbsp ground cumin
  • ¾ tsp salt
  • ½ tsp baking powder
  • ¼ tsp lemon juice
  • 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. 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.
  • 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

  • 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!
  • This recipe makes 15 patties. 1 serving = 1 pita + 3 patties + 2 tbsp diced tomato, a handful of baby spinach and a drizzle of sauce.

Nutrition

Serving: 1falafel wrap | Calories: 285kcal | Carbohydrates: 54g | Protein: 12g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 880mg | Potassium: 494mg | Fiber: 10g | Sugar: 4g