Falafel wraps are more than just a meal; they’re an experience. Packed with the bold flavors of crispy falafel, zesty sauces, and fresh vegetables, this dish is a celebration of vibrant, healthy ingredients. Let’s explore how you can make your own healthy vegan falafel wrap delight at home with this easy-to-follow recipe.

Why You’ll Love This Recipe

• Healthy and Filling: A balanced meal packed with protein, fiber, and fresh vegetables.
• Bursting with Flavor: Bold spices, zesty hummus, and creamy dill sauce come together beautifully.
• Perfect for Meal Prep: Make the components ahead for quick and easy meals.

Ingredients for Healthy Vegan Falafel Wrap Delight

Falafel

Ingredient	Quantity
Dry chickpeas	2 cups (14 ¾ oz)
Baking soda	1/2 tsp
Onion (roughly chopped)	1/4
Cilantro (roughly chopped)	3/4 cup
Parsley (roughly chopped)	3/4 cup
Dill (roughly chopped)	1/4 cup
Mint leaves	1 tbsp
Ground cumin	2 tsp
Ground coriander	1 tsp
Garlic cloves	7
Salt	2 tsp
Chili powder	1 tsp
Baking powder	1 tsp
Sesame seeds	1 1/2 tbsp
Vegetable oil (for frying)	As needed
Pita bread or flatbread	For wraps
Greens, tomatoes, cucumber	Optional toppings

Spicy Hummus

Ingredient	Quantity
Canned chickpeas (drained)	15 oz
Tahini paste	1 tbsp
Greek yogurt (2%)	1 tbsp
Garlic cloves	2
Ground cumin	1/4 tsp
Ground coriander	1/4 tsp
Paprika	1/4 tsp
Cayenne pepper	Pinch or two
Salt	1/4 tsp
Olive oil	1/4 cup + 2 tbsp

Lemon-Garlic Dill Sauce

Ingredient	Quantity
Greek yogurt (2%)	2 cups
Garlic cloves	4
Feta cheese (crumbled)	1/2 cup
Lemon zest	Zest of 1 lemon
Lemon juice	1 tsp
Salt	1 tsp
Black pepper	Pinch
Fresh dill (chopped)	3/4 oz

Step-by-Step Instructions

1. Prepare the Chickpeas

• Place 2 cups of dry chickpeas in a large bowl with baking soda.
• Cover with water, leaving an extra inch or two above the chickpeas.
• Soak for 16-18 hours at room temperature.

2. Make the Spicy Hummus

• Drain and rinse the chickpeas.
• Add chickpeas, tahini, yogurt, garlic, spices, and salt to a food processor.
• Blend until smooth, drizzling in olive oil until fully combined.
• Store in a covered container in the refrigerator until ready to use.

3. Make the Lemon-Garlic Dill Sauce

• Add yogurt, garlic, feta, lemon zest, juice, salt, and pepper to a food processor.
• Blend until smooth.
• Stir in the chopped dill and pulse to combine.
• Refrigerate until needed.

4. Prepare the Falafel Mixture

• Drain and pat the soaked chickpeas dry with a paper towel.
• Combine chickpeas, onion, cilantro, parsley, dill, mint, cumin, coriander, garlic, salt, and chili powder in a food processor.
• Process until the mixture is smooth but still slightly crumbly.
• Chill the mixture in a covered bowl for 1 hour.

5. Form and Fry the Falafel

• Stir baking powder and sesame seeds into the chilled falafel mixture.
• Using a 1/4 cup scoop, form the mixture into small patties.
• Heat vegetable oil in a pot to 375°F.
• Fry patties in batches, cooking until golden brown (about 3-4 minutes per side).
• Drain on a wire rack.

6. Assemble the Wraps

• Warm pita bread or flatbread.
• Spread a layer of spicy hummus.
• Add greens, tomato slices, and cucumber slices.
• Place 2-3 falafel patties on top.
• Drizzle generously with lemon-garlic dill sauce.
• Fold or wrap and serve warm.

Pro Tips for Perfect Falafel Wraps

1. Use Dry Chickpeas: Canned chickpeas won’t yield the right texture.
2. Drain Well: Ensure all ingredients are as dry as possible to prevent soggy falafel.
3. Don’t Overblend: Keep a slightly crumbly texture for authentic falafel.
4. Use Fresh Herbs: Fresh cilantro, parsley, and dill add bright flavors.

Nutritional Information

Nutrient	Per Wrap (1)
Calories	420
Protein	18g
Carbohydrates	40g
Fat	18g
Fiber	10g
Sodium	720mg

Delicious Variations

• Baked Falafel: Bake patties at 375°F for 20 minutes, flipping halfway.
• Gluten-Free: Use gluten-free flatbread.
• Extra Spicy: Add more cayenne pepper to the falafel mixture.
• Cheesy Addition: Add crumbled feta directly into the falafel mixture.

What to Serve with Falafel Wraps

• Sides: Tabouli salad, roasted vegetables, or lentil soup.
• Drinks: Serve with iced mint tea or a refreshing cucumber lemonade.
• Desserts: Finish with baklava or fresh fruit.

FAQs About Healthy Vegan Falafel Wraps

1. Can I make the falafel mixture ahead of time? Yes, you can prepare the mixture a day in advance and store it in the refrigerator.

2. Can I freeze uncooked falafel? Absolutely! Freeze shaped patties on a baking sheet, then transfer to a freezer-safe bag.

3. Can I air fry the falafel? Yes, air fry at 375°F for 12-15 minutes, flipping halfway through.

4. What can I substitute for pita bread? Try lettuce wraps or gluten-free tortillas for a lighter option.

5. How do I store leftovers? Store cooked falafel in an airtight container in the refrigerator for up to 3 days.

6. Can I make the sauces vegan? Yes, use plant-based yogurt and omit the feta cheese.

Why You’ll Keep Coming Back to This Recipe

Healthy vegan falafel wraps are a celebration of bold flavors and wholesome ingredients. Whether you’re making them for a quick lunch or a festive dinner, they’re sure to please everyone at the table.

Your Next Move

Gather your ingredients and experience the magic of Mediterranean cuisine! Share your falafel wraps with family and friends, and for more inspiration, visit Minimalist Baker or The Mediterranean Dish.

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