The Ultimate Falafel Wrap
Aug 03, 2024, Updated Oct 16, 2024
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Falafel wraps are the perfect way to enjoy this Middle Eastern classic in a convenient and portable form. With their enticing aroma and satisfying crunch, falafel, meaning “pepper” in Arabic, is a beloved street food that is enjoyed around the world.
Made from ground chickpeas or fava beans mixed with fresh herbs and spices, falafel boasts a rich history and global popularity. Whether you’re grabbing a quick lunch or assembling a bigger meal, falafel wraps offer the ideal combination of flavour and convenience, making them a favourite for any occasion.
Falafel Wrap Ingredients
To prepare the perfect falafel wrap, you’ll need a few key ingredients. Start with 3 cups of dried chickpeas, soaked overnight until tender. You’ll also need a peeled and quartered brown onion, 6 peeled garlic cloves, a bunch of flat-leaf parsley, and a cup of cilantro (or coriander). For the spices, gather ½ tablespoon of dried coriander, ½ tablespoon of optional cayenne pepper, and 1 tablespoon of cumin. You’ll also need 1 teaspoon of baking soda, 1 tablespoon of corn flour. Finally, have 2 tablespoons of water (if needed), salt, pepper, and oil for frying on hand.
Preparing the Falafel Mixture
Start by soaking dried chickpeas overnight, ensuring they are well-hydrated. The next day, drain and pat them dry. In a food processor, combine the chickpeas with onion, garlic, parsley, cilantro, baking soda, corn flour, dried coriander, cumin, and cayenne pepper if desired. Season with salt and pepper, and blend until you have a coarse yet cohesive mixture. If needed, add water to help bind the mixture.
Shaping and Frying the Falafel
Shape the falafel mixture into small balls or patties. Heat a mix of olive oil and neutral oil in a pot until it reaches 180-190°C (355°F). It’s always best to test the oil with a small amount of mixture; it should sizzle immediately. Fry the falafel in batches until golden brown and crispy. Drain on a cooling rack.
Making the Tahini Sauce
In a small bowl, mix ¼ cup tahini with juice from half a lemon, ½ tsp white pepper, and 4-6 tbsp water until you achieve a runny consistency. Don’t worry about adding too much water! Tahini has such a strong flavour that it will take a lot of water to dilute the taste. Season with sea salt to taste. You could also add some pepper but I always opt for white pepper so the pepper doesn’t show too much in the sauce.
Preparing the Red Pickled Cabbage
The pickled red cabbage are so easy and quick to whip together! Slice half a red cabbage and place it in a sterilised jar. In a pot, combine 1 cup water, 1 cup vinegar, ¼ cup sugar, and 1 tbsp black peppercorns. You pickled red cabbage will be ready in no less than 15 minutes and you can store them in the fridge for up to 8 months!
Making the Tabouli Salad
Combine finely chopped parsley leaves from two bunches, sliced spring onions, diced tomatoes, finely sliced red onion, ½ cup olive oil, and juice from one lemon. Season with salt and pepper. Allow the flavours to meld for at least 10 minutes before serving. I find that the longer you allow the tabouli salad to sit, the better the flavour gets! You can also add bulgur wheat which is the more traditional way to serve it.
Assembling the Falafel Wrap
Warm pita bread in a pan with a little olive oil to get it nicely toasted and golden. To assemble, spread a layer of tabouli salad on the pita, add three falafels, drizzle with tahini sauce, and top with red pickled cabbage. However, you can make the wrap any way you please!
Tips for a Perfect Falafel Wrap
- Proper Soaking: Ensure chickpeas are soaked overnight for the best texture. Fresh
- Herbs: Use fresh parsley and cilantro for vibrant flavours when making the falafel.
- Test Frying: Fry a small amount first to ensure the right consistency and flavour.
- Balanced Components: The combination of tabouli salad, tahini sauce, and pickled cabbage creates a balanced and flavorful wrap.
What is a falafel made of?
Falafel is made from ground chickpeas or fava beans, mixed with fresh herbs, onions, garlic, and spices. The mixture is shaped into balls or patties and typically fried.
Is falafel good for you?
Falafel can be healthy, especially when baked or fried in healthy olive oil. It is rich in protein, fibre, and various vitamins from the chickpeas and herbs.
Where does falafel originate from
Falafel is a traditional Arab dish, but it is also widely associated with Israeli cuisine. Its origins are deeply rooted in Middle Eastern culture, and it is enjoyed across various countries.
Enjoy this falafel recipe with a side of tabouli salad for a refreshing balance. For another delightful dish, try my spanakopita recipe, a savoury Greek spinach pie that complements the flavours of the Middle East.
Ultimate Falafel Wrap
Ingredients
Falafel (makes 30)
- 3 cups dried chickpeas
- 1 brown onion , peeled and quartered
- 6 garlic cloves, peeled
- 1 bunch flat leaf parsley
- 1 cup cilantro / coriander
- 1 tsp baking soda
- 1 tbsp corn flour
- ½ tbsp dried coriander
- ½ tbsp cayenne pepper, optional
- 1 tbsp cumin
- 2 tbsp water, optional
- salt and pepper
- olive oil or neutral oil for frying
Tahini Sauce
- ¼ cup tahini
- ½ tbsp lemon
- ½ tbsp white pepper
- 4-6 tbsp water
- Kosher sea salt
Red Pickled cabbage
- ½ red cabbage finely sliced
- 1 cup water
- 1 cup white or apple cider vinegar
- ¼ cup white sugar
- 1 tbsp black peppercorns, optional
Tabouli
- 2 large parsley bunches, leaves removed from stems and finely chopped
- 1 bunch spring onions , sliced
- 2 tomatoes, diced
- ½ red onion , finely sliced
- ½ cup olive oil
- lemon, juiced
- salt + pepper
Wrap (makes 4 wraps)
- 4 pita bread
- olive oil
Instructions
Falafel
- Do the day ahead – Place the dried chickpeas into a large bowl and cover with cold water. Leave to soak overnight for 12 – 18 hours. When ready, drain the chickpeas and pat dry.
- Into a food processor, add all remaining ingredients and blend in 60 second increments, scraping the side of the bowl each time, until all ingredients are well combined. You are looking for a firm texture with a little bit of moisture. The mixture needs to be able to hold together. If your mixture is too dry, slowly add the suggested amount of water. Taste the mixture and if needed, adjust the seasoning to your liking.
- Transfer the mixture to a bowl, cover and place in the fridge for at least 1 hour.
- Scoop a tablespoon of the mixture into your hands and form into a bowl. You can slightly flatten the balls until they are roughly 2 inches thick. Place onto a plate while you prepare the remaining falafel. It should make 28 – 30 falafels.
- Fill a large pot half way up with oil. I like to use a mix of olive oil and neutral oil such as grapeseed or vegetable for frying. Heat the oil on high until it reaches a temperature of 180 – 190C / 355F. Place a small amount of mixture into the oil and if it sizzles your oil is ready!
- Using a slotted spoon, slowly lower one falafel at a time into the hot oil. I always like to cook one first to test the cook time and taste. Cook in batches of 10 as it's best to not overcrowd the pot. Fry for 6 for 4 minutes or until crunchy and deep golden on the outside.
- Place onto a cooling rack and repeat with the remaining falafel.
Tahini Sauce
- In a small bowl, mix all ingredients together until well combined and you have a runny consistency. Tahini has quite a strong flavour and the water will not dilute it at all. Taste and season accordingly.
Red pickled cabbage
- Place the red cabbage into a seal proof jar that has been sterilised.
- In a small pot on a medium heat, combine all remaining ingredients and simmer until the sugar is dissolved. Transfer the pickle brine to the jar with the cabbage, ensuring the cabbage is full submerged. Leave to pickle for 15 minutes.
- Store any remaining pickled cabbage in the fridge for up to 4 months.
Tabouli
- Place all ingredients into a large bowl and mix to combine. Season well with salt and pepper. Taste the salad to ensure you have enough seasoning and dressing, and adjust it to your liking.
- Leave to sit for at least 10 minutes before serving to allow all the flavours to combine.
Wrap
- On a medium heat in a large fry pan, bring a drizzle of olive oil to heat. Heat the pita for 2 minutes on each side.
- Assemble the wrap by beginning with a layer of tabouli, followed by 3 falafels, a drizzle of tahini sauce and then the red pickled cabbage. Serve immediately.
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