Vegan Falafel Wrap
The Vegan Falafel Wrap is a delicious and nutritious plant-based meal that features homemade falafel patties, fresh vegetables, and a creamy vegan tzatziki sauce, all wrapped in a whole wheat or spinach tortilla. This wrap is a delightful fusion of flavors and textures.
INGREDIENTS
For the Falafel:
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1/2 cup fresh parsley, chopped
- 1/2 cup fresh cilantro, chopped
- 1 small red onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon paprika
- 1/4 teaspoon cayenne pepper (adjust to your spice preference)
- Salt and black pepper to taste
- 2-3 tablespoons chickpea flour or all-purpose flour (for binding)
- Cooking oil for frying (optional)
For the Vegan Tzatziki Sauce:
- 1 cup dairy-free yogurt (soy or almond yogurt works well)
- 1/2 cucumber, grated and excess moisture squeezed out
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon fresh dill, chopped
- Salt and pepper to taste
For the Wrap Assembly:
- 4 large whole wheat or spinach tortillas
- Sliced tomatoes
- Sliced cucumbers
- Sliced red onions
- Fresh lettuce leaves
- Vegan pickles (optional)
- Hot sauce or tahini sauce for drizzling (optional)
INSTRUCTIONS
For the Falafel:
In a food processor, combine the chickpeas, fresh parsley, fresh cilantro, red onion, minced garlic, ground cumin, ground coriander, paprika, cayenne pepper, salt, and black pepper.
Pulse the mixture until it reaches a coarse, crumbly texture.
Transfer the falafel mixture to a bowl and add 2-3 tablespoons of chickpea flour or all-purpose flour to bind the mixture. Mix until it forms a dough-like consistency.
Shape the mixture into small falafel patties or balls.
Heat cooking oil in a skillet over medium heat (or use an air fryer) and fry the falafel patties until they are golden brown and crispy on all sides. Alternatively, you can bake them in a preheated oven at 375°F (190°C) for about 20-25 minutes, turning them halfway through.
For the Vegan Tzatziki Sauce:
In a bowl, combine the dairy-free yogurt, grated cucumber, minced garlic, lemon juice, chopped fresh dill, salt, and pepper.
Mix well to combine all the ingredients. Adjust the seasoning to taste.
To Assemble the Wrap:
Lay out each tortilla on a clean surface.
Spread a generous amount of vegan tzatziki sauce onto each tortilla.
Place a few falafel patties or balls on top of the sauce.
Add sliced tomatoes, sliced cucumbers, sliced red onions, fresh lettuce leaves, and vegan pickles (if using).
Drizzle with hot sauce or tahini sauce for extra flavor (optional).
Carefully fold in the sides of each tortilla and then roll it up tightly from the bottom, creating a wrap.
Slice the wraps in half diagonally if desired and serve.
TIPS
- Customize your falafel wrap with your favorite vegetables or herbs, such as diced bell peppers, olives, or fresh mint leaves.
- You can make the falafel mixture ahead of time and refrigerate it until you’re ready to cook.
- If you prefer a healthier alternative, consider baking or air frying the falafel instead of frying them in oil.
- Store any leftover tzatziki sauce in an airtight container in the refrigerator for future use.
- Serve the wrap with a side of hummus or a Greek salad for a complete meal.
NUTRITION VALUE
- Calories: 300-350 (approximate values)
- Protein: 10-12g
- Carbohydrates: 45-50g
- Dietary Fiber: 8-10g
- Fat: 10-12g
- Vitamins and Minerals: Rich in fiber, vitamins A and C, potassium, and various B vitamins.
