oil-free vegan falafel wraps
This oil-free vegan falafel wrap recipe offers a healthy twist on a Middle Eastern classic. Made with canned chickpeas for convenience, the falafel patties are baked instead of fried, reducing overall fat and calorie content. Assembled in a whole-grain wrap with fresh vegetables and a homemade tahini sauce, these falafel wraps make for a delicious, nutritious, and satisfying meal that's perfect for lunch or dinner.
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!