Crispy Falafel Hummus Wrap

Ingredients

• 6 tsphummus
• 1 tsptahini
• as neededfrying oil
• 6small tortillas
• 12lettuce leaves
• 4napa cabbage leaves
• 1 smallred onion
• 2tomatoes
• 1cucumber
• 1avocado
• 250 gramscanned chickpeas, drained
• 1red onion
• 6 clovesgarlic
• 1 bushelparsley
• 1 pinchsalt
• 1 dashground black pepper
• 1/2 tspsmoked paprika
• 2 tbspflour
• 1/2 tspbaking powder

Instructions

1. 1

   Mix the falafel

   Drain the chickpeas and put them in a food processor with the roughly chopped red onion, garlic and parsley. Season with salt, black pepper and smoked paprika, then blend until smooth. Add the flour and baking powder and mix well. Refrigerate the mixture for at least 30 minutes.

2. 2

   Shape the balls

   Take the falafel mixture from the fridge, scoop out small portions and shape them into balls. Set them aside.

3. 3

   Fry until golden

   Heat frying oil in a pan or pot. Test it by dropping in a little falafel mixture: bubbles should form and the piece should float. Fry the balls over medium heat until golden brown, then lift them out and leave them on kitchen paper to drain.

4. 4

   Prepare the vegetables

   Wash and dry the lettuce. Shred the napa cabbage, then thinly slice the red onion, cucumber, tomatoes and avocado.

5. 5

   Make the dressing

   Stir the tahini together with a couple of spoonfuls of water to make a quick dressing.

6. 6

   Fill the wraps

   Warm the tortillas in a dry pan. Spread each with some hummus, add the vegetables and a few falafels, then drizzle with the tahini dressing and serve.

What is a falafel hummus wrap?

Falafel is a familiar chickpea-based food across the Middle East and Mediterranean, often served with vegetables and sauces. This version turns it into a handheld lunch by combining crisp fried falafel with hummus, salad and tortillas.

The chickpeas make a simple, savoury base, while herbs and smoked paprika bring freshness and a gentle smoky note. Hummus and a loosened tahini dressing tie the filling together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 376 calories, 12g protein, 53g carbs, 14g fat.

The chickpeas and tortillas provide most of the carbohydrates, while chickpeas also contribute protein. Frying oil, hummus, tahini and avocado bring much of the fat; serve a wrap with extra lettuce or cabbage for a fresh, crisp side.

Getting the falafel mixture right

Chickpeas: Drain them well so the mixture does not become unnecessarily wet. Blend with the onion, garlic and parsley until smooth, as directed, then mix in the flour and baking powder.

Chilling: Give the mixture at least 30 minutes in the fridge before shaping. This pause helps it firm up enough to handle as balls.

Frying for a crisp finish

Oil: Use enough frying oil to cook the falafel in the pan or pot, and heat it until a small test piece bubbles and floats. Fry over medium heat so the outside has time to brown as the inside cooks.

Batches: Avoid crowding the pan, which can cool the oil and make the falafel less crisp. Drain the cooked balls on kitchen paper before assembling.

Preparing the fresh filling

Vegetables: Wash and dry the lettuce, and slice the other vegetables thinly so they fit neatly inside the tortillas. Shredded napa cabbage adds a delicate crunch alongside the lettuce.

Avocado: Slice it shortly before assembling to keep its colour and texture at their best. Keep the prepared fillings separate until you are ready to build the wraps.

Balancing the tahini dressing

Consistency: Stir the tahini with a couple of spoonfuls of water until it is loose enough to drizzle. Add the water gradually so the dressing does not become thinner than you want.

Assembly: Spread hummus over each warmed tortilla, then add vegetables and falafel before finishing with dressing. Keeping the dressing for the end helps the fried coating stay crisp for longer.

Timing and serving

The full recipe takes about 90 minutes, including at least 30 minutes of chilling time for the falafel mixture. Use that rest to prepare the vegetables and dressing.

Serve the wraps soon after assembling, while the tortillas are warm and the falafel is freshly fried. Extra salad vegetables alongside make an easy accompaniment.

Recipe notes & tips

• Drain the chickpeas thoroughly before blending the mixture.
• Chill the falafel mixture for at least 30 minutes so it is easier to shape.
• Fry a small test piece first to check that the oil is hot enough.
• Cook the falafel in batches to avoid crowding the pan.
• Dry the lettuce well so excess water does not soften the tortillas.
• Warm the tortillas in a dry pan just before filling them.

Variations

• Add fresh herbs: Include extra parsley in the falafel mixture for a more herb-forward flavour.
• Make it spicier: Add a little chilli to the falafel mixture.
• Swap the greens: Use another crisp lettuce in place of the napa cabbage.
• Change the tortilla: Choose wholemeal tortillas for a different wrap.
• Add a tangy finish: Serve with lemon wedges for squeezing over the filling.

Common mistakes to avoid

• Wet chickpeas: Drain them well before blending so the falafel mixture is easier to shape.
• Skipping the chill: Refrigerate the mixture for at least 30 minutes to help it firm up.
• Oil not hot enough: Test with a small piece of mixture and wait for bubbles and floating before frying.
• Crowded pan: Fry in batches so the falafel can brown properly.
• Overfilled tortillas: Use manageable amounts of filling so the wraps can be folded without splitting.
• Dressing too thin: Add water gradually while stirring the tahini.

How to store

Store the cooked falafel and prepared vegetables separately in airtight containers in the fridge and use within 3 days. Reheat the falafel in an oven or pan until hot, then assemble with fresh tortillas, hummus and dressing; assembled wraps are best eaten straight away.

Frequently asked questions