Introduction
Falafel Wrap with Tahini Sauce is a flavorful, protein packed meal that’s perfect for lunch or dinner. Crispy falafel, fresh vegetables, and creamy tahini sauce come together in a soft wrap for a delicious and satisfying bite. This Mediterranean inspired dish is both nutritious and easy to prepare.
Why You’ll Love This:
- Plant Based & Protein Rich: A great vegetarian meal packed with nutrients.
- Crispy & Flavorful: Perfectly spiced falafel with a creamy sauce.
- Customizable: Adjust toppings and sauce to your preference.
- Meal Prep Friendly: Make the falafel ahead for quick assembly.
Equipment Needed:
- Food processor
- Baking sheet or frying pan
- Mixing bowls
- Whisk
- Knife & chopping board
Ingredients:
- Falafel:
- 1 can (15 oz) chickpeas (drained and rinsed)
- 1/2 cup fresh parsley
- 1/2 cup fresh cilantro
- 1 small onion (chopped)
- 2 cloves garlic
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon baking powder
- 2 tablespoons flour or chickpea flour
- 2 tablespoons olive oil (for baking or frying)
-
Tahini Sauce:
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 1 small garlic clove (minced)
- 2 tablespoons water (adjust for consistency)
- 1/4 teaspoon salt
-
Wrap Assembly:
- 4 whole wheat or pita wraps
- 1 cup shredded lettuce
- 1/2 cup diced tomatoes
- 1/2 cup sliced cucumbers
- 1/4 cup sliced red onion
- 1/4 cup crumbled feta (optional)
Nutritional Information (Per Serving):
- Calories: 400-450 kcal
- Protein: 12-15 grams
- Carbohydrates: 50-55 grams
- Fat: 15-18 grams
- Fiber: 8-10 grams
Step by Step Instructions:
Time:
- Preparation Time: 15 minutes
- Cooking Time: 20 minutes
- Total Time: 35 minutes
- Prepare the Falafel Mixture: Add chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, salt, pepper, baking powder, and flour to a food processor. Pulse until combined but not overly smooth.
- Form & Cook Falafel: Shape mixture into small patties or balls. Bake at 375°F (190°C) for 20 minutes, flipping halfway, or pan fry in olive oil until golden brown.
- Make the Tahini Sauce: Whisk together tahini, lemon juice, garlic, water, and salt until smooth. Adjust consistency with more water if needed.
- Assemble the Wraps: Lay out wraps and layer lettuce, tomatoes, cucumbers, red onion, and falafel. Drizzle with tahini sauce and add crumbled feta if using.
- Wrap & Serve: Fold and roll the wraps tightly, slice in half, and enjoy!
Tips for the Best Falafel Wraps:
- Use dried chickpeas soaked overnight for a more authentic texture.
- Make extra falafel and freeze for quick meals.
- Warm the wraps slightly before assembling for better flexibility.
Serving Suggestions:
Pair with a side of hummus, pickled vegetables, or a simple cucumber yogurt salad.
Frequently Asked Questions (FAQs)
Q 1. Can I make falafel without a food processor?
Yes! Mash chickpeas with a fork and finely chop herbs and onions.
Q 2. How do I store leftovers?
Keep falafel in an airtight container in the fridge for up to 4 days.
Q 3. Can I use store bought falafel?
Absolutely! Pre made falafel works well for a quicker meal.
Conclusion:
Falafel Wrap with Tahini Sauce is a delicious, nutritious, and satisfying plant based meal. With its crispy falafel, fresh veggies, and creamy sauce, it’s sure to be a favorite in your meal rotation. Enjoy!