falafel wraps offer a great way to enjoy the flavors of traditional mediterranean cuisine without sacrificing nutrition or flavor. filled with crunchy, flavorful falafel, fresh vegetables, and creamy tahini sauce, vegan falafel wraps make for an easy and tasty plant-based lunch or dinner.
falafel is a popular middle eastern dish that has won the hearts and taste buds of food lovers around the world. traditionally made with chickpeas or fava beans, falafel is known for its crispy exterior and flavorful, tender interior.
while the authentic version is usually deep-fried, we’ve come up with a healthier, oil-free alternative that’s not only delicious but also vegan-friendly.
in this blog post, we’ll show you how to make homemade oil-free vegan falafel wraps using canned chickpeas – perfect for a quick and nutritious meal.
the convenience of canned chickpeas
while it’s true that traditional falafel recipes call for soaked and uncooked chickpeas, using canned chickpeas can save you time without sacrificing flavor.
canned chickpeas are pre-cooked, which means you can skip the soaking and boiling process required for dried chickpeas. just be sure to drain and rinse your canned chickpeas thoroughly to remove any excess sodium before using them in your recipe.
health benefits of chickpeas
chickpeas are not only delicious but also packed with essential nutrients. they’re an excellent source of plant-based protein, fiber, and iron, making them a fantastic option for vegetarians, vegans, and anyone looking to add more plant-based meals to their diet.
the high fiber content in chickpeas can help improve digestion, lower cholesterol levels, and aid in blood sugar control.
baking instead of frying
to make our falafel wraps healthier, we’ll be baking the falafel patties instead of frying them. baking allows us to achieve that crispy texture without the need for oil, reducing the overall fat and calorie content.
plus, it’s a hands-off cooking method that frees up time for you to prepare the other components of your meal.
assembling your falafel wraps
once your falafel patties are baked to golden perfection, it’s time to assemble your wraps. we recommend using whole-grain wraps, as they provide extra fiber and nutrients compared to white flour wraps.
for added freshness and crunch, layer your wrap with shredded lettuce, sliced tomato, and cucumber. finally, drizzle your creation with a homemade tahini sauce for extra flavor and creaminess.
the versatility of falafel
one of the best things about falafel is its versatility. while we’ve provided you with a delicious oil-free vegan falafel wrap recipe, feel free to get creative with your toppings and sauces.
you could add pickled vegetables, avocado, or even hummus for a different twist. the sky’s the limit when it comes to customizing your falafel wrap!
these oil-free vegan falafel wraps serve as a healthy and satisfying meal option that’s perfect for lunch, dinner, or even a picnic.
by using canned chickpeas and baking the falafel instead of frying, you can enjoy a nutritious and delicious middle eastern classic with ease.
give this recipe a try and enjoy the delightful flavors of homemade falafel in a wholesome, guilt-free wrap that would go well with any side dish!
ingredients
for the falafel:
- 2 cups canned chickpeas drained and rinsed
- 1 medium onion chopped
- 3 cloves garlic minced
- 1/4 cup fresh parsley chopped
- 1/4 cup fresh cilantro chopped
- 2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon cayenne pepper optional
- 1/4 cup whole wheat flour
- 1/2 teaspoon baking soda
for the wrap and toppings:
- 4 whole-grain wraps
- 2 cups shredded lettuce
- 1 large tomato sliced
- 1 cucumber sliced
- tahini sauce recipe below
for the tahini sauce:
- 1/3 cup tahini
- 3 tablespoons lemon juice
- 2 cloves garlic minced
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2-4 tablespoons water to thin the sauce
instructions
falafel:
- in a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, lemon juice, cumin, coriander, salt, black pepper, and cayenne pepper (if using). pulse until the mixture is well combined but still slightly coarse in texture.
- transfer the falafel mixture to a bowl and stir in the whole wheat flour and baking soda. let the mixture rest for 10 minutes.
- preheat your oven to 375°f (190°c) and line a baking sheet with parchment paper.
- using your hands, form the falafel mixture into small patties (about 2 inches in diameter) and place them on the prepared baking sheet.
- bake the falafel patties for 20-25 minutes, flipping them halfway through, until they are golden brown and crispy on the outside.
tahini sauce:
- in a small bowl, whisk together the tahini, lemon juice, garlic, salt, and black pepper. gradually add water, one tablespoon at a time, until the sauce reaches your desired consistency.
assembling the wraps:
- warm the whole-grain wraps in the oven or microwave for a few seconds to make them more pliable.
- lay out each wrap and spread a generous amount of tahini sauce on it.
- top with shredded lettuce, tomato slices, cucumber slices, and 3-4 falafel patties.
- roll up the wraps, tucking in the sides as you go, and enjoy your delicious, oil-free vegan falafel wraps!
how did our vegan falafel wraps turn out?
these were such a light and delicious treat! we really enjoyed the consistency of the falafels and that we could make smaller batches of them in the toaster oven.
we would absolutely make these vegan falafel wraps again!
