If you’re craving a dish that’s both hearty and bursting with flavor, Vegan Middle Eastern Falafel Wraps with Tahini Sauce is the ultimate choice. These wraps combine crispy, herbaceous falafel with fresh vegetables and a creamy tahini dressing, all wrapped in soft pita bread. They’re easy to make, packed with plant-based protein, and perfect for lunch, dinner, or even meal prep.
Let’s recreate this Middle Eastern classic and bring restaurant-quality falafel wraps into your kitchen!
Why Choose Vegan Falafel Wraps?
1. Crispy, Flavorful Falafel
The falafel are made with chickpeas, fresh herbs, and spices, giving them a crispy exterior and a tender, flavorful interior.
2. Customizable and Nutritious
Stuff your wraps with a variety of fresh veggies, pickles, and sauces for a nutrient-rich, balanced meal.
3. Perfect for Any Occasion
Falafel wraps are great for casual dinners, on-the-go lunches, or sharing at a gathering.
Ingredients
For 4 wraps, you’ll need:
Falafel:
- 1 can (15 oz) chickpeas, drained and rinsed (or 1½ cups cooked chickpeas)
- ½ cup fresh parsley, chopped
- ½ cup fresh cilantro, chopped
- 1 small onion, diced
- 2 garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon baking powder
- 3 tablespoons all-purpose flour (or chickpea flour for gluten-free)
- Salt and black pepper, to taste
- 2 tablespoons olive oil, for frying (or more, if needed)
Tahini Sauce:
- 3 tablespoons tahini
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 2-3 tablespoons water, to thin
- Pinch of salt
Wrap Ingredients:
- 4 large pita breads or flatbreads (gluten-free if needed)
- 1 cup shredded lettuce
- 1 cup diced tomatoes
- ½ cup sliced cucumbers
- ½ cup pickled turnips or pickles
- ¼ cup fresh parsley, chopped
Ingredient Breakdown
1. Chickpeas
Chickpeas are the base for falafel, providing protein and a creamy texture.
Pro Tip: Use dried chickpeas that have been soaked overnight for a more traditional and firmer falafel texture.
2. Fresh Herbs
Parsley and cilantro give the falafel their vibrant green color and fresh, herbaceous flavor.
Customize: Adjust the herb ratio based on your preference, or add dill for a unique twist.
3. Tahini Sauce
This creamy, nutty sauce complements the falafel beautifully and ties the wrap together.
Substitute: Use hummus or a vegan yogurt-based sauce if you don’t have tahini.
Instructions
Step 1: Make the Falafel Mixture
- In a food processor, combine the chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, baking powder, flour, salt, and pepper. Pulse until the mixture is well combined but not completely smooth—you want some texture.
- Refrigerate the mixture for 30 minutes to make it easier to shape.
Step 2: Shape and Cook the Falafel
- Scoop about 2 tablespoons of the mixture and roll it into balls or flatten slightly into patties.
- Heat olive oil in a skillet over medium heat. Cook the falafel in batches for 2-3 minutes per side, until golden brown and crispy. Drain on a paper towel-lined plate.
Step 3: Prepare the Tahini Sauce
- In a small bowl, whisk together tahini, lemon juice, minced garlic, and salt.
- Gradually add water, 1 tablespoon at a time, until the sauce reaches your desired consistency.
Step 4: Assemble the Wraps
- Warm the pita bread in a skillet or microwave for a few seconds to make it pliable.
- Spread a generous layer of tahini sauce onto each pita.
- Layer with lettuce, tomatoes, cucumbers, pickled turnips, and fresh parsley.
- Add 3-4 falafel balls or patties to each wrap. Drizzle with extra tahini sauce.
Step 5: Serve
Roll up the pita wraps tightly and serve immediately. Enjoy with extra tahini sauce or hot sauce on the side.
Picture Gallery
Tips and Variations
1. Bake or Air-Fry the Falafel
- For a lighter option, bake the falafel at 375°F (190°C) for 20-25 minutes, flipping halfway through.
- Air-fry the falafel at 400°F (200°C) for 12-15 minutes, shaking the basket occasionally.
2. Add More Toppings
- Try roasted red peppers, avocado slices, or shredded carrots for added flavor and texture.
- Sprinkle with toasted sesame seeds or sumac for an authentic touch.
3. Make It Gluten-Free
Use gluten-free flatbreads or lettuce wraps instead of pita.
4. Meal Prep-Friendly
- Prepare the falafel mixture in advance and refrigerate for up to 2 days before cooking.
- Cooked falafel can be stored in the fridge for up to 3 days or frozen for longer storage.
5. Pairing Suggestions
Serve your falafel wraps with a side of tabbouleh, hummus, or roasted potato wedges for a complete Middle Eastern-inspired meal.
Nutritional Information (Per Wrap)
- Calories: 360
- Protein: 12g
- Carbohydrates: 45g
- Fat: 12g
- Fiber: 8g
- Iron: 20% of the Daily Value (DV)
Health Highlight: These wraps are packed with plant-based protein, fiber, and essential vitamins, making them a balanced and nutritious meal option.
Conclusion
Vegan Middle Eastern Falafel Wraps with Tahini Sauce are a flavorful, satisfying dish that’s easy to make and perfect for any occasion. Whether you’re enjoying them as a quick lunch, a hearty dinner, or a party snack, these wraps bring the bold flavors of the Middle East to your table.
Have you tried this recipe? Share your favorite toppings or variations in the comments below! Don’t forget to pin or share this recipe to inspire others to try their hand at homemade falafel wraps.
FAQs
1. Can I freeze falafel?
Yes! Cooked falafel freezes well. Store in an airtight container for up to 3 months. Reheat in the oven or air fryer for best results.
2. What if I don’t have a food processor?
You can mash the chickpeas with a fork and finely chop the herbs and onion. The texture will be slightly chunkier but still delicious.
3. How do I prevent the falafel from falling apart?
Make sure the mixture isn’t too wet. If needed, add more flour to help bind the ingredients.
4. Is tahini sauce spicy?
No, tahini sauce is creamy and nutty. If you like spice, add a pinch of chili powder or drizzle sriracha over the wraps.
5. Can I use canned chickpeas?
Yes, but for a firmer texture, use soaked and drained dried chickpeas instead.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.