Spicy Falafel Wrap

Short description

A flavourful, plant‑based wrap filled with crispy spicy falafel, fresh vegetables, and a creamy sauce—all wrapped in soft flatbread or pita. Perfect for lunch or a satisfying dinner.

Why You’ll Love This Recipe

• Bold, spicy flavour meets crisp texture.

• Full of protein and fiber thanks to chickpeas and fresh herbs.

• Easy to customise with sauces, veggies or heat level.

• Great for meal prep: components can be made ahead and assembled quickly.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 1 cup dried chickpeas, soaked overnight

• Fresh parsley

• Fresh cilantro (coriander)

• Mint leaves

• Green onions

• 1‑2 garlic cloves

• 1 tsp ground cumin

• ½ tsp ground coriander

• ¼‑½ tsp chili powder or cayenne pepper (adjust to taste)

• Salt and black pepper

• 1 tsp baking powder

• 2 tbsp flour (chickpea flour or all‑purpose flour)

• Oil for frying or baking

For the wrap & fillings

• Flatbread or pita or tortilla wraps

• Lettuce or mixed greens

• Tomato slices or diced tomato

• Cucumber, sliced

• Pickles (optional)

• Sliced onions (raw or lightly pickled)

Sauce options

• Tahini dressing (tahini, lemon juice, water, salt)

• Spicy hummus or infused hummus with chili or paprika

• Yogurt‑based sauce (plain yogurt + garlic + lemon)

directions

1. Soak chickpeas overnight in plenty of water. Drain and rinse before using.

2. In a food processor, combine soaked chickpeas with parsley, cilantro, mint, green onion, garlic, cumin, coriander, chili/cayenne, salt, pepper. Pulse until coarse but not completely smooth—still some texture.

3. Transfer mixture to a bowl. Stir in baking powder and flour. If needed, add a little water to help bind; if too wet, add a bit more flour. Chill mixture in fridge for 30 minutes (helps with forming and holding shape).

4. Shape into balls or patties.

5. Heat oil in a pan (for shallow or deep fry) or prepare oven/air fryer if baking. Fry until golden brown and crispy outside, tender inside. If baking, spray with oil and bake at ~200°C until well browned.

6. Prepare sauce(s) and vegetables while falafel are cooking. If using pickled onions or any pickled vegetable, prepare them ahead.

7. Warm flatbread or pita. Spread sauce base (hummus or tahini sauce) on bread. Add greens, tomato, cucumber, onions/pickles. Place 3‑4 falafel patties or balls. Drizzle extra sauce on top. Wrap tightly.

Servings and timing

• Serves: 4 wraps

• Prep time (including soaking): about 12‑18 hours (mostly soak time)

• Active prep time: ~30 minutes

• Cook time: ~10‑15 minutes

• Total time (not counting soak): ~45 minutes

storage/reheating

• Falafel: Store in an airtight container, refrigerated for up to 3‑4 days. Freeze uncooked shaped falafel (on a tray) for up to 2‑3 months. Cook from frozen if desired, adding a little extra time.

• Wraps: Assemble just before eating to prevent sogginess.

• Sauces: Keep in sealed container in fridge; lasts for ~3‑5 days.

To reheat falafel, use oven or air fryer to regain crispness—microwave tends to make them soft.

FAQs

What kind of chickpeas should I use—dried or canned?

Using dried chickpeas soaked overnight gives a better texture for falafel; canned chickpeas are too soft and can cause falafel to fall apart. However, canned chickpeas can work in a pinch if cooked thoroughly, reduced moisture, and more binding agents are used.

How spicy will this wrap be, and how can I adjust the heat?

The heat depends on how much chili powder or cayenne you add. To reduce spice, use mild paprika instead, or reduce the chili/cayenne. To make it hotter, include jalapeño or hot chile flakes, or a hot sauce.

Can I bake the falafel instead of frying?

Yes. Baking or using an air fryer is a healthier option. Lightly oil the falafel patties, place on a baking sheet, bake at about 200°C until golden and crisp (turning halfway). Texture will be slightly different (less oiliness, maybe less crisp on edges) but still delicious.

Can this recipe be made vegan?

Yes. The standard version is plant‑based. Just make sure any sauce or wrap you use is vegan (no dairy in sauces or yogurt, etc.).

Can I prepare components ahead of time?

Absolutely. Soak chickpeas ahead. Make falafel mixture and shape beforehand. Prepare sauces and veggies in advance. Then you only need to fry or bake and assemble at serving.

What are some good sauce combinations?

Tahini lemon sauce, spicy hummus, yogurt garlic sauce with herbs, or a drizzle of harissa or zhug for extra heat are great.

What breads or wraps work best?

Soft pita, flatbread, laffa, or a flexible tortilla wrap work well. Use something that folds well without tearing.

Can I freeze the finished falafel?

Yes. After cooking, let them cool fully, then freeze in a single layer on a tray. Transfer to a freezer bag. Reheat from frozen in oven or air fryer to restore crispness.

What if the falafel mixture is too wet or too dry?

If too wet: add more flour or a small amount of breadcrumbs. If too dry: add a teaspoon or two of water or lemon juice. The goal is to have a mixture that holds together when shaped, but still has texture.

How can I make the falafel crispy on the outside but tender inside?

Ensure oil is hot enough before frying (so falafel browns quickly). Do not overcrowd the pan. If baking, ensure there is enough space around each falafel, and brush or spray with oil. Also chilling the shaped falafel before cooking helps them hold shape and get good texture.

Conclusion

The spicy falafel wrap is a versatile, flavour‑packed option that satisfies both cravings for heat and comfort. With simple ingredients, flexible components, and make‑ahead potential, it’s a great recipe to have in your repertoire. Whether for a quick weekday meal or a weekend treat, this wrap delivers. Let me know if you want a printable version or adjustments (e.g. milder, gluten‑free, etc.).