Falafel Wraps

AuthorFatema ShehabDifficultyIntermediate

Falafel is a popular vegan food that has various versions - Levantine and Egyptian recipes being the most authentic. The true origin of falafel is not known for sure. Some say it Egypt while others say it is Levantine. The falafel are normally served in pitta with a topping of tahini sauce and salad. Some like to add houmous as well. The main ingredients are: chickpeas, onion, spices and herbs. Some like to make falafel with fava beans instead of chickpea, or a combination of both. The dough is rather straight forward to make and so is the shaping of the dough. The reason I have set an intermediate difficulty was because it requires deep frying skills. Personally, I have always found deep frying tricky. I often end up losing control of the temperature, which prevents the food from cooking thoroughly on the inside. If you are worried about that, you can use a cooking thermometer to keep track of the oil temperature or bake instead of frying.

Yields5 Servings
Prep Time8 hrs 30 minsCook Time30 minsTotal Time9 hrs

Falafel ingredients
 250 g raw chickpeas
 1 large onion
 1 ½ cups fresh parsley leaves
 1 - 2 tbsp flour
 3 - 6 fresh garlic cloves
 1 tsp ground coriander
 2 tsp cumin
 2 tsp salt (or to taste)
 1 tsp ground black pepper
 5 tortilla wraps
 Iceberg lettuce
 Cucumber
Tahini sauce
 1 cup tahini paste (sesame paste)
 1 cup lukewarm water
 1 lemon (juiced)
 1 tsp salt (or to taste)
 1 tsp ground black pepper
 1-3 fresh garlic cloves
 ¼ cup fresh parsley leaves (optional)

Prepare (the night before)
1

Soak the raw chickpeas in water overnight at room temperature. Use a large container and cover with about 6 cm of water, to ensure there is enough water for chickpeas to absorb.

Prepare falafel (the next day)
2

Chop onion into quarters and peel garlic cloves.

3

Drain chickpeas and add to food processor with chopped onion, fresh parsley, cumin, ground coriander, salt, black pepper, fresh garlic cloves and flour.

4

Process the ingredients until they reach paste consistency. Make sure you stop the processor every 10-30 seconds to scrape the sides to make the ingredients are processed consistently.

5

Shape into the falafel shape and size of your preference while removing any missed larger pieces of chickpea (you will have a few).

6

Fry in any oil suitable for deep frying at a temperature of around 180°C. Allow them to cook for up to 3 minutes each side, or until brown.

7

Keep the falafels on a paper towel after frying to cool and dry.

8

Prepare your wraps with falafel and your choice of toppings. Recommended toppings: tahini sauce, cucumber and lettuce.

Prepare tahini sauce
9

Add tahini paste, garlic cloves, salt, pepper, lemon juice and fresh parsley leaves (optional) to food processor.

10

Blend until smooth while gradually adding water to get your desired consistency. I used a cup of lukewarm water for a cup of tahini paste. You may need to adjust amount of salt depending on how much water is added.

Tips

  • Smoothness of falafel dough should be course enough so that it can be shaped into size you want. You would not want it to reach sauce consistency, at that point it cannot be shaped.
  • Frying temperature should be sufficiently high so that the falafel do not absorb too much oil but not too high that they end up cooking much faster on the outside than the inside. You will end up with partially cooked falafel that way.

Falafel wrap (with tahini sauce)



Nutrition Facts

Serving Size 1 falafel wrap (+ 2 tbsp tahini sauce)

Servings 5


Amount Per Serving
Calories 430Calories from Fat 192
% Daily Value *
Total Fat 21.3g33%
Saturated Fat 3.6g18%
Sodium 83.6mg4%
Potassium 143.5mg5%
Total Carbohydrate 49.1g17%
Dietary Fiber 5.8g24%
Protein 12.4g25%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Tahini sauce



Nutrition Facts

Serving Size 1 tbsp (15ml)

Servings 32


Amount Per Serving
Calories 47Calories from Fat 37
% Daily Value *
Total Fat 4.1g7%
Saturated Fat 0.6g3%
Sodium 13.8mg1%
Potassium 47mg2%
Total Carbohydrate 2g1%
Dietary Fiber 0.4g2%
Sugars 0g
Protein 1.5g3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

Falafel ingredients
 250 g raw chickpeas
 1 large onion
 1 ½ cups fresh parsley leaves
 1 - 2 tbsp flour
 3 - 6 fresh garlic cloves
 1 tsp ground coriander
 2 tsp cumin
 2 tsp salt (or to taste)
 1 tsp ground black pepper
 5 tortilla wraps
 Iceberg lettuce
 Cucumber
Tahini sauce
 1 cup tahini paste (sesame paste)
 1 cup lukewarm water
 1 lemon (juiced)
 1 tsp salt (or to taste)
 1 tsp ground black pepper
 1-3 fresh garlic cloves
 ¼ cup fresh parsley leaves (optional)

Directions

Prepare (the night before)
1

Soak the raw chickpeas in water overnight at room temperature. Use a large container and cover with about 6 cm of water, to ensure there is enough water for chickpeas to absorb.

Prepare falafel (the next day)
2

Chop onion into quarters and peel garlic cloves.

3

Drain chickpeas and add to food processor with chopped onion, fresh parsley, cumin, ground coriander, salt, black pepper, fresh garlic cloves and flour.

4

Process the ingredients until they reach paste consistency. Make sure you stop the processor every 10-30 seconds to scrape the sides to make the ingredients are processed consistently.

5

Shape into the falafel shape and size of your preference while removing any missed larger pieces of chickpea (you will have a few).

6

Fry in any oil suitable for deep frying at a temperature of around 180°C. Allow them to cook for up to 3 minutes each side, or until brown.

7

Keep the falafels on a paper towel after frying to cool and dry.

8

Prepare your wraps with falafel and your choice of toppings. Recommended toppings: tahini sauce, cucumber and lettuce.

Prepare tahini sauce
9

Add tahini paste, garlic cloves, salt, pepper, lemon juice and fresh parsley leaves (optional) to food processor.

10

Blend until smooth while gradually adding water to get your desired consistency. I used a cup of lukewarm water for a cup of tahini paste. You may need to adjust amount of salt depending on how much water is added.

Falafel Wraps


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