Mediterranean Falafel Wrap with Tahini Yogurt Sauce
A vegetarian, pantry-friendly lunch with crisp falafel, fresh veggies, and a creamy tahini yogurt sauce. The wrap combines warm chickpea falafel, crunchy vegetables, and a zesty herb-taced finish for a bright Mediterranean vibe.
- Prep Time: 15 min
- Cook Time: 15 min
Servings:
2 servings
(originally 4 servings)Ingredients(scaled)
- ½ cup dried chickpeas, soaked 12 hours or 2 cups canned chickpeas, drained
- ½ 1/2 cup finely chopped onion
- 1 cloves garlic, minced
- ½ 1/4 cup chopped fresh parsley
- ½ 1/4 cup chopped fresh cilantro
- ½ teaspoon ground cumin
- ½ 1/2 teaspoon ground coriander
- ½ 1/4 teaspoon paprika
- ½ 1/4 teaspoon baking soda
- 1 tablespoons all-purpose flour
- 1 tablespoons olive oil (for frying)
- 2 large whole-wheat wraps or pita pockets
- ½ cup shredded lettuce
- ½ tomato, sliced
- ½ 1/2 cucumber, sliced
- ½ 1/2 cup feta cheese crumbs (optional)
- ½ Salt and pepper to taste
- ½ 1/2 cup plain yogurt
- 1 tablespoons tahini
- ½ tablespoon lemon juice
- ½ tablespoon water (as needed)
Instructions
- If using dried chickpeas, drain after soaking and pulse with onion, garlic, parsley, cilantro, spices, baking soda, and flour until coarse but holds together.
- Form 8-10 falafel patties; fry in olive oil over medium heat 3–4 minutes per side until golden and crisp, then drain on paper towels.
- Whisk yogurt, tahini, lemon juice, and water; season with salt to taste for a creamy sauce.
- Assemble wraps: layer lettuce, falafel, tomato, cucumber, feta (if using), and drizzle with sauce; wrap tightly.
Chef’s Pro Tips
- Add a pinch of sumac for tangy brightness.
- Crisp falafel is helped by chilling formed patties 15 minutes before frying.
- Toast wraps lightly to enhance aroma before filling.
Serving Suggestions
Pair with a side of lemony herbed rice or a simple cucumber-teta salad for a complete plate.
Storage Instructions
Store falafel and sauce separately in airtight containers for up to 3 days; reheat falafel gently and assemble just before serving.
Nutritional Estimates
Per serving · 2 servings total
| calories | 520 |
|---|---|
| protein | 20 |
| carbs | 64 |
| fat | 18 |
| fiber | 9 |
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