Smashed Falafel Wrap
This Smashed Falafel Wrap Recipe serves 4 people and is a quick, budget-friendly meal that combines crispy falafel with fresh veggies and a creamy tahini sauce. With minimal prep and cooking time, it’s perfect for a healthy and satisfying lunch or dinner. This recipe offers a fresh take on falafel, pan-cooked directly onto pita bread for a crispy texture and bold flavor.
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!
Notes
This recipe is customizable with your choice of vegetables and spices, and the falafel mixture can be made ahead for easy meal prep.
Nutrition
Calories: 425kcal