Description
A Falafel Wrap with Tahini Sauce is a Mediterranean-inspired dish featuring crispy, golden-brown falafel balls made from ground chickpeas, herbs, and spices like cumin and coriander. These are wrapped in a soft pita or flatbread, often accompanied by fresh vegetables like cucumber, tomatoes, and lettuce, adding crunch and freshness. The star of the wrap is the rich and creamy tahini sauce, made from sesame paste, lemon juice, garlic, and olive oil, which adds a savory, tangy kick to the falafel. It’s a healthy, satisfying meal that balances bold flavors and textures, making it perfect for lunch or dinner.
Ingredients
Scale
For the Falafel:
- 1 1/2 cups dried chickpeas (or 1 can of chickpeas, drained and rinsed): Chickpeas are the base of falafel and provide a hearty, nutty flavor.
- 1/2 large onion (finely chopped): Adds a savory depth to the falafel.
- 2–3 cloves garlic (minced): For aromatic, bold flavor.
- 1/4 cup fresh parsley (chopped): Fresh parsley brightens up the falafel with a touch of greenery.
- 1/4 cup fresh cilantro (chopped): Adds a fresh, citrusy flavor.
- 2 teaspoons ground cumin: Cumin is an essential spice for falafel, giving it a warm, earthy flavor.
- 2 teaspoons ground coriander: Complementing cumin, coriander adds citrusy, slightly spicy notes to the falafel.
- 1/2–1 teaspoon dried hot pepper (optional): Adds heat; adjust to your spice preference.
- 1 1/2 teaspoons salt: Season to taste.
- 1 teaspoon baking powder: Helps make the falafel light and airy.
- 4–6 tablespoons flour (chickpea or all-purpose): Helps bind the falafel mixture and achieve the right texture.
- Oil for frying: Choose vegetable oil or olive oil for frying the falafel until crispy.
For the Tahini Sauce:
- 1/2 cup tahini: A smooth sesame paste that adds creaminess and a nutty flavor to the sauce.
- 1/4 cup water (or more for consistency): Adjust the water depending on how thick or runny you like your sauce.
- 2 tablespoons lemon juice: Fresh lemon juice adds a tangy brightness to the sauce.
- 1–2 tablespoons olive oil: Enhances the creaminess and flavor of the tahini sauce.
- 1–2 cloves garlic (minced): Adds a little extra zing to the sauce.
- 1/4 teaspoon salt: Enhances the flavors of the tahini.
- 1/2 teaspoon ground cumin: A pinch of cumin deepens the flavor of the tahini sauce and complements the falafel.
- Fresh parsley (optional, for garnish): Adds a pop of green to the sauce for a finishing touch.
For Assembling the Wrap:
- 4–6 pita breads or flatbreads: Soft, flexible flatbreads are perfect for wrapping around the falafel and toppings.
- Fresh vegetables (e.g., shredded lettuce, cucumber slices, tomato slices, onions): Adds freshness and crunch to the wrap.
- Pickled vegetables (optional, but highly recommended): Adds tangy contrast to the rich, creamy tahini and crispy falafel.
- Chopped herbs (e.g., parsley, cilantro, mint): Garnish with fresh herbs to elevate the flavor of your falafel wrap.
Instructions
Step 1: Preparing the Falafel Mixture
- Soak the Chickpeas: If you’re using dried chickpeas, rinse them well and soak them overnight in plenty of cold water. This step is essential to make sure the chickpeas cook properly and have the right texture for falafel. If you’re short on time, you can use canned chickpeas, but make sure to drain and rinse them thoroughly.
- Process the Ingredients: After soaking the chickpeas, drain them and place them in a food processor. Add the chopped onion, garlic, parsley, cilantro, cumin, coriander, hot pepper, and salt. Pulse until the mixture is finely ground but still a little textured (you don’t want it to be a paste). The mixture should hold together when pressed.
- Add Baking Powder and Flour: Add the baking powder and start with 4 tablespoons of flour. Pulse again to combine. If the mixture feels too wet or sticky, add more flour, a tablespoon at a time, until the mixture holds together easily and doesn’t stick to your hands.
- Chill the Mixture: Transfer the falafel mixture to a bowl, cover it, and refrigerate for at least 30 minutes. Chilling the mixture helps it firm up, making it easier to shape the falafel.
Step 2: Shaping and Frying the Falafel
- Shape the Falafel: Once chilled, take small portions of the falafel mixture and roll them into balls, about 1-2 inches in diameter. You can also shape them into small patties if you prefer. The mixture should be firm enough to hold its shape, but don’t over-handle them to keep them light.
- Heat the Oil: In a large, deep skillet or pot, heat about 2 inches of oil over medium-high heat. The oil is hot enough when a small piece of the falafel mixture sizzles when dropped into it.
- Fry the Falafel: Gently lower the falafel balls into the hot oil using a slotted spoon or tongs. Fry the falafel in batches, turning them occasionally, for about 4-5 minutes until they are golden brown and crispy on all sides.
- Drain and Cool: Remove the falafel from the oil and place them on a paper towel-lined plate to drain any excess oil. Repeat the process with the remaining falafel.
Step 3: Making the Tahini Sauce
- Mix the Ingredients: In a small bowl, combine the tahini, water, lemon juice, olive oil, garlic, cumin, and salt. Whisk until smooth and creamy. If the sauce is too thick, add more water a tablespoon at a time until you reach your desired consistency.
- Adjust Seasoning: Taste the tahini sauce and adjust the seasoning, adding more lemon juice, garlic, or salt as needed. For a little extra flavor, you can also add a pinch of paprika or cayenne pepper for a subtle kick.
- Garnish: If you like, sprinkle the tahini sauce with chopped parsley or cilantro for added freshness.
Step 4: Assembling the Wrap
- Warm the Pita or Flatbread: Lightly warm the pita or flatbreads in a dry skillet or microwave for a few seconds until soft and pliable.
- Layer the Falafel: Place 3-4 falafel balls in the center of each wrap. You can cut them in half if you prefer smaller pieces or leave them whole.
- Add Fresh Vegetables: Top the falafel with your choice of vegetables, such as shredded lettuce, cucumber slices, tomato slices, and onion rings. Pickled vegetables, such as pickled turnips or cucumbers, can add a tangy contrast that pairs wonderfully with the rich tahini sauce.
- Drizzle with Tahini Sauce: Generously drizzle the homemade tahini sauce over the falafel and vegetables. Add extra herbs if desired.
- Wrap and Serve: Carefully fold the sides of the pita or flatbread over the fillings and roll it up tightly. Serve immediately while the falafel is still warm and crispy.
- Prep Time: 30 minutes
- Cook Time: 30 minutes
Nutrition
- Calories: 400 kcal
- Fat: 18g
- Carbohydrates: 40g
- Protein: 15g