Israeli Falafel Wrap
Crispy falafel patties stuffed into warm pita with fresh vegetables and tahini sauce. A satisfying vegetarian lunch that comes together in under 25 minutes.
- Total time
- 25 min
- Servings
- 2
- Calories
- 480
- Protein
- 16g
Ingredients
- 1.5 cups canned chickpeas, drained and rinsed
- ¼ medium onion, roughly chopped
- 2 garlic cloves
- 3 tablespoons flour or matzo meal
- 3 tablespoons tahini
- 2 large pita bread
- 2 cups total cucumber, tomato, and lettuce for filling
Instructions
- 1
Place the drained chickpeas, chopped onion, and garlic cloves into a food processor and pulse until the mixture looks like coarse breadcrumbs with some chickpea pieces still visible, about 8–10 pulses.
- 2
Sprinkle 3 tablespoons flour and 0.5 teaspoon salt over the chickpea mixture and pulse 3 more times until the mixture just holds together when you squeeze a handful.
- 3
Scoop the mixture into 8 equal portions using a 2-tablespoon measuring spoon, then roll each portion gently between your palms into a thick patty about 2 inches wide and 0.75 inches thick.
- 4
Whisk together 3 tablespoons tahini, 2 tablespoons water, 1 tablespoon lemon juice, and salt and pepper to taste in a small bowl until the sauce is smooth and drizzles easily from a spoon.
- 5
Wash and chop the cucumber, tomato, and lettuce into bite-sized pieces, about 0.5-inch chunks, and place them in a small bowl.
- 6
Pour 0.25 cup olive oil into a 10-inch skillet and heat over medium-high heat until the oil shimmers and slides quickly when you tilt the pan, about 90 seconds.
- 7
Carefully place 4 falafel patties into the hot oil, leaving space between each one so they do not touch, and pan-fry without moving them for 2 minutes until the bottoms are deep golden brown.
- 8
Flip each patty carefully using a slotted spatula and fry the other side for another 2 minutes until golden brown and a fork pierces the center with light resistance.
- 9
Transfer the cooked falafel to a paper towel-lined plate, then repeat steps 7 and 8 with the remaining 4 patties in the same oil.
- 10
Warm the pita bread in the same skillet (with the heat off) for 30 seconds per side, rotating once, until soft and pliable.
- 11
Slice each warm pita bread down the side seam to open it into a pocket, being careful not to tear the bread all the way through.
- 12
Drizzle about 1 tablespoon of tahini sauce inside each pita pocket, spreading it evenly along the interior.
- 13
Stuff each pita with 4 warm falafel patties, then divide the chopped vegetables evenly between the two wraps, layering them on top of the falafel.
- 14
Drizzle any remaining tahini sauce over the vegetables in each wrap, then serve immediately while the falafel is still warm.
Tools you’ll need
- food processor
- 2-tablespoon measuring spoon
- small bowl
- whisk
- cutting board
- chef's knife
- 10-inch skillet
- slotted spatula
- paper towels
- meat thermometer (optional)
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