If you’re craving the perfect combination of crispy falafel, creamy tahini sauce, and fresh veggies, you’re in for a treat! This Smashed Falafel Wrap recipe brings together bold flavors, hearty ingredients, and a unique cooking method to create a delicious meal that’s both filling and healthy. Instead of the usual falafel balls, this version spreads the falafel mixture directly onto the pita bread and cooks it until it’s golden and crispy. The result? A wrap that’s easier to make, full of crunch, and bursting with flavor!
Why You’ll Love This Recipe
- Quick and Easy: Traditional falafel can take time to shape and fry. With this recipe, you’ll spread the falafel mix onto your pita or wrap, cook it in a skillet, and voila—dinner is served in no time!
- Healthier Alternative: By pan-cooking the falafel in minimal oil rather than deep-frying, you’ll enjoy a lighter version that’s still crispy and satisfying.
- Customizable: Add your favorite toppings like fresh veggies, pickles, or even some greens for an extra crunch. You can also adjust the spice level to your preference by increasing or decreasing the red pepper flakes.
- Great for Meal Prep: You can make the falafel mixture ahead of time and store it in the fridge, making weeknight dinners even easier.
What is Smashed Falafel?
This recipe takes a different approach to the traditional falafel ball. Instead of shaping small, round falafel and frying them, we spread the falafel mixture raw onto the surface of a soft pita bread or tortilla wrap. Cooking it falafel-side down ensures a crispy texture, while the bread gets warm and toasty. The falafel mixture itself is made with chickpeas, herbs, and spices, creating a flavor-packed base that’s perfect for a wrap.
Ingredients You’ll Need
For the Falafel Mixture:
- Chickpeas: Canned chickpeas make this recipe quick and convenient. Just drain and rinse them.
- Herbs: Fresh parsley and cilantro give the falafel a vibrant green color and fresh taste.
- Seasoning: Ground cumin, coriander, cinnamon, and red pepper flakes provide a warm,
- Spiced flavor, while salt brings everything together.
- Flour: Helps bind the mixture so it sticks well to the bread.
For the Wrap:
- Pita Bread or Tortilla: I prefer using Arabic-style pita bread for its soft texture, but a tortilla wrap works just as well.
- Toppings: Fresh sliced tomatoes, onions, pickles, and parsley make for a refreshing and crunchy filling.
- Tahini Sauce: Creamy tahini mixed with garlic, lemon juice, and water creates a tangy, nutty sauce to drizzle over the wrap.
- How to Make Smashed Falafel Wraps
Prepare the Falafel Mixture:
Start by blending chickpeas, herbs, spices, and a little flour in a food processor. Pulse until the mixture is combined but still a bit chunky. This will help the falafel retain texture and bite. Refrigerate the mixture for about 30 minutes to help it firm up.
Spread and Cook the Falafel:
Once the mixture is ready, heat olive oil in a skillet over medium-high heat. Scoop about 3⁄4 cup of the falafel mixture onto a piece of pita bread and spread it evenly across the surface. Place the pita, falafel-side down, onto the skillet and cook for 5-7 minutes until the falafel becomes golden brown and crispy. For an extra crispy texture, flip the pita and cook for an additional 2 minutes on the other side.
Add Toppings:
After cooking, remove the pita from the skillet and top it with your favorite fresh veggies. I like to add sliced tomatoes, onions, pickles, and fresh parsley. You can also add some greens like lettuce or arugula for extra crunch.
Drizzle with Tahini Sauce and Serve:
Finally, drizzle the garlic tahini sauce over the falafel and veggies, fold the wrap, and enjoy immediately. This smashed falafel wrap is best served hot while the falafel is still crispy.
Expert Tips
● Use Fresh Herbs: Fresh parsley and cilantro are key to achieving the vibrant green color and fresh taste of falafel. Don’t skimp on the herbs!
● Make-Ahead Friendly: The falafel mixture can be made a day in advance and stored in the fridge. When ready to cook, simply spread it on the pita and proceed with the recipe.
● Customizable Fillings: Feel free to get creative with your toppings. Some additional options include shredded lettuce, cucumber slices, or even a dollop of hummus.
Frequently Asked Questions
Can I use dried chickpeas instead of canned?
Yes! If you prefer using dried chickpeas, soak them overnight and cook them until tender before proceeding with the recipe. Just make sure they’re fully cooked and soft.
What’s the best type of bread to use?
Arabic-style pita bread is my favorite for this recipe because it’s soft and pliable, but you can also use tortillas or naan bread.
How do I store leftovers?
Leftover falafel mixture can be stored in an airtight container in the fridge for up to 3 days. Once cooked, the wraps are best enjoyed fresh but can be reheated in a pan to bring back some of the crispiness.
Smashed Falafel Wrap
Equipment
- Food processor
- nonstick skillet
- Spatula
Ingredients
For the falafel:
- 1 can 14.5 oz / 410 g chickpeas, drained and rinsed
- ½ cup 20 g chopped parsley
- ¼ cup 10 g chopped cilantro (coriander)
- 1 tablespoon plain flour
Seasoning:
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground cinnamon
- 1 teaspoon red pepper flakes optional
- 1 teaspoon salt
For the wrap fillings:
- Pickles your choice
- Tomatoes sliced
- Onion thinly sliced
- Fresh parsley chopped
- For the garlic tahini sauce:
- ½ cup 120 g tahini
- 2 garlic cloves crushed
- ½ teaspoon salt
- 1 tablespoon lemon juice
- ⅓ cup 80 ml water
Other ingredients:
- Arabic-style pita bread or tortilla wraps
Optional: Fresh greens like lettuce or arugula for extra crunch
Instructions
Prepare the falafel mixture:
- In a food processor, combine the chickpeas, parsley, cilantro, cumin, coriander, cinnamon, red pepper flakes, salt, and flour. Pulse until the mixture is well combined but still slightly chunky.
- Transfer the mixture to a bowl and refrigerate for 30 minutes to firm up.
Cook the falafel:
- Heat olive oil in a large nonstick skillet over medium-high heat.
- Scoop about ¾ cup of the falafel mixture onto the surface of Arabic-style pita bread and press to spread evenly.
- Place the pita on the skillet, falafel side down. Cook for 5-7 minutes until the falafel is browned and the bread becomes crispy on the edges.
- For extra crispiness, flip the wrap and cook the other side for an additional 2 minutes.
Assemble the wraps:
- Remove the falafel wrap from the skillet.
- Top with garlic tahini sauce, pickles, sliced tomatoes, onions, and fresh parsley.
- Fold and enjoy immediately!