Mediterranean Falafel Wraps
Highlighted under: Global Dish Recipes
Enjoy a burst of flavor with these delicious Mediterranean Falafel Wraps, perfect for a quick lunch or a satisfying dinner.
These Mediterranean Falafel Wraps are a delightful combination of crispy falafel, fresh vegetables, and creamy tahini sauce, all wrapped up in a soft pita. Perfect for a healthy meal on the go!
Why You Will Love This Recipe
- Crispy, golden-brown falafel packed with herbs and spices
- Fresh, vibrant vegetables add crunch and nutrition
- Creamy tahini sauce ties all the flavors together beautifully
- Quick and easy to make, perfect for meal prep
A Flavorful Journey
Mediterranean cuisine is celebrated for its vibrant flavors and fresh ingredients, and these Falafel Wraps embody that essence perfectly. The combination of herbs and spices in the falafel not only provides a delightful crunch but also transports you to sun-soaked shores with every bite. The use of chickpeas as a base for the falafel ensures that you’re indulging in a dish that is both comforting and nutritious, making it a staple in many households.
The addition of fresh vegetables like lettuce, tomatoes, and cucumbers not only enhances the visual appeal of the dish but also adds a necessary crunch that contrasts beautifully with the warm, crispy falafel. Each ingredient works in harmony, creating a well-rounded meal that is satisfying and rejuvenating at the same time. Whether you’re enjoying these wraps for lunch or dinner, you can count on them to deliver a wholesome experience.
Meal Prep Made Easy
One of the best aspects of these Mediterranean Falafel Wraps is their versatility and ease of preparation. They are perfect for meal prepping, allowing you to whip up a batch of falafel and assemble wraps throughout the week. Simply store the falafel and fresh ingredients separately in the refrigerator, and you’ll have a quick, nutritious meal ready to go in minutes.
Additionally, the falafel can be frozen for longer storage. Once cooked, allow them to cool completely, then place them in an airtight container or freezer bag. When you’re ready to enjoy them, simply reheat in the oven or microwave. This makes it easy to enjoy homemade falafel anytime, without the hassle of starting from scratch.
Customizable and Fun
One of the joys of making Mediterranean Falafel Wraps is the opportunity for customization. Feel free to experiment with different toppings and sauces that suit your taste. Consider adding avocado for creaminess, pickled vegetables for tang, or even a sprinkle of feta cheese for a salty kick. The possibilities are endless, and it’s a great way to cater to various dietary preferences.
Furthermore, these wraps can easily be adapted for those following a gluten-free diet. Simply swap out the whole wheat pita for a gluten-free alternative, and you’re set! This flexibility makes falafel wraps a crowd-pleaser, ensuring that everyone at your table can enjoy a delicious meal.
Ingredients
Gather all the ingredients before you start cooking.
For the Falafel:
- 1 can chickpeas, drained and rinsed
- 1/2 onion, chopped
- 2 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 1 tsp cumin
- 1 tsp coriander
- 1/2 tsp baking powder
- Salt and pepper to taste
- Oil for frying
For the Wraps:
- 4 whole wheat pita breads
- 1 cup lettuce, shredded
- 1 tomato, diced
- 1 cucumber, sliced
- 1/2 cup tahini sauce
Make sure to have everything prepped before you start assembling your wraps.
Instructions
Follow these simple steps to create your Mediterranean Falafel Wraps.
Make the Falafel
In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse until the mixture is coarse but well combined.
Shape the mixture into small balls or patties.
Fry the Falafel
Heat oil in a pan over medium heat. Fry the falafel for about 3-4 minutes on each side until golden brown. Remove and drain on paper towels.
Assemble the Wraps
In each pita, add a few pieces of falafel, lettuce, tomato, cucumber, and drizzle with tahini sauce. Wrap tightly and serve immediately.
Enjoy your delicious Mediterranean Falafel Wraps!
Pro Tips
- For extra flavor, let the falafel mixture chill in the fridge for 30 minutes before frying.
Nutritional Benefits
Chickpeas, the star ingredient in falafel, are packed with protein and fiber, making them an ideal choice for a filling meal. They help keep you satiated longer, which is perfect for those busy days when you need sustained energy. Additionally, the fresh vegetables in the wraps provide essential vitamins and minerals, contributing to a well-balanced diet.
The tahini sauce, made from sesame seeds, is not only creamy and delicious but also provides healthy fats. This combination of nutrients ensures that your Mediterranean Falafel Wraps are not only satisfying but also supportive of your overall health.
Serving Suggestions
These Mediterranean Falafel Wraps can be served as a standalone meal or as part of a larger spread. Pair them with a side of tabbouleh or a refreshing Greek salad to create a delightful Mediterranean feast. For a more substantial meal, consider serving them with roasted vegetables or a warm grain salad, such as quinoa or couscous.
Don’t forget to offer extra tahini sauce or even a spicy harissa for those who enjoy a little kick. This allows your guests to customize their wraps according to their preferences, making for an interactive and enjoyable dining experience.
Storage Tips
When it comes to storing your falafel wraps, it’s best to keep the components separate until you’re ready to eat. Store the falafel in an airtight container in the refrigerator for up to 4 days, and keep the fresh vegetables and tahini sauce in separate containers to maintain their crispness.
If you have leftover assembled wraps, they can be wrapped tightly in foil or plastic wrap and stored in the fridge, although they are best enjoyed fresh. Reheating in the oven can help restore some of the crispiness of the falafel before serving.
Questions About Recipes
→ Can I bake the falafel instead of frying?
Yes, you can bake them at 400°F (200°C) for about 20 minutes, flipping halfway through.
→ How can I store leftovers?
Store any leftover falafel in an airtight container in the fridge for up to 3 days.
→ Can I make falafel ahead of time?
Absolutely! You can prepare the falafel mixture ahead of time and refrigerate it until you're ready to fry.
→ What can I serve with the wraps?
These wraps pair well with a side of hummus or a fresh salad.
Mediterranean Falafel Wraps
Enjoy a burst of flavor with these delicious Mediterranean Falafel Wraps, perfect for a quick lunch or a satisfying dinner.
What You'll Need
For the Falafel:
- 1 can chickpeas, drained and rinsed
- 1/2 onion, chopped
- 2 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 1 tsp cumin
- 1 tsp coriander
- 1/2 tsp baking powder
- Salt and pepper to taste
- Oil for frying
For the Wraps:
- 4 whole wheat pita breads
- 1 cup lettuce, shredded
- 1 tomato, diced
- 1 cucumber, sliced
- 1/2 cup tahini sauce
How-To Steps
In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse until the mixture is coarse but well combined.
Shape the mixture into small balls or patties.
Heat oil in a pan over medium heat. Fry the falafel for about 3-4 minutes on each side until golden brown. Remove and drain on paper towels.
In each pita, add a few pieces of falafel, lettuce, tomato, cucumber, and drizzle with tahini sauce. Wrap tightly and serve immediately.
Extra Tips
- For extra flavor, let the falafel mixture chill in the fridge for 30 minutes before frying.
Nutritional Breakdown (Per Serving)
- Calories: 350 kcal
- Total Fat: 15g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 45g
- Dietary Fiber: 10g
- Sugars: 3g
- Protein: 12g