Baked Falafel Wraps

Ingredients

• 200 g (1 cup)dried chickpeas
• 1 smallyellow onion, roughly chopped
• 4 clovesgarlic, peeled
• 1 packed cup (about 30 g)fresh parsley
• 1 packed cup (about 30 g)fresh coriander
• 1½ teaspoonsground cumin
• 1 teaspoonground coriander
• ½ teaspoonbaking powder
• ½ teaspoon, or to tastesalt
• ¼ teaspoonblack pepper
• ¼ teaspoon, optionalcayenne pepper
• 30 ml (2 tablespoons)olive oil
• 4–6 largetortillas, pitta breads or lavash wraps
• 120 g (½ cup)tahini
• 60 ml (¼ cup)fresh lemon juice
• 60 ml (¼ cup), more or less as neededwater
• 1 clovegarlic, minced or grated
• A pinchsalt
• To tastefresh vegetables for assembling, such as shredded romaine lettuce, sliced cherry tomatoes, thinly sliced cucumber and pickled red onions

Instructions

1. 1

   Soak the chickpeas

   Put the dried chickpeas in a large bowl and cover with at least 7.5–10 cm of cold water. Leave them on the counter for at least 8 hours, preferably overnight. Drain thoroughly and pat dry; do not boil them or substitute tinned chickpeas.

2. 2

   Combine ingredients

   Put the soaked, drained chickpeas in a large food processor with the chopped onion, peeled garlic, parsley, coriander, cumin, ground coriander, baking powder, salt, black pepper and optional cayenne.

3. 3

   Process the mixture

   Pulse the ingredients, scraping down the sides as needed, until they resemble coarse breadcrumbs or sand. Stop before the mixture becomes a smooth paste; it should hold together when squeezed but still have visible texture.

4. 4

   Chill the mixture

   Transfer the mixture to a bowl, cover and refrigerate for at least 30 minutes or up to 1 hour. Chilling helps the flavours meld and firms the mixture for shaping.

5. 5

   Heat the oven

   Preheat the oven to 200°C (400°F). Line a large baking tray with baking parchment.

6. 6

   Shape the falafel

   Stir the 30 ml (2 tablespoons) of olive oil into the chilled mixture. Scoop portions with a small cookie scoop or tablespoon and shape into balls about 4 cm across, or flatten them into small patties. Make about 18–24 falafels and space them in a single layer on the tray.

7. 7

   Bake until golden

   Lightly brush or spray the tops with a little extra olive oil. Bake for 15 minutes, turn each falafel carefully, then bake for another 10–15 minutes until deeply golden, firm to the touch and crisp on the outside.

8. 8

   Mix the sauce

   While the falafel bake, whisk the tahini, lemon juice, minced garlic and a pinch of salt in a small bowl. The mixture will become very thick at first.

9. 9

   Thin the sauce

   Whisk in the cold water gradually, 1 tablespoon at a time, until the sauce is smooth, creamy and pourable. Taste and adjust with more salt or lemon juice if needed.

10. 10

    Warm the wraps

    Warm the tortillas or pitta breads briefly in a dry frying pan, in the microwave or directly in the oven for the final minute of baking.

11. 11

    Fill each wrap

    Lay a warm wrap flat and place 3–4 warm falafel down the centre. Press them gently with a fork to break them up slightly.

12. 12

    Add vegetables

    Top the falafel with a generous handful of shredded lettuce, sliced tomatoes, cucumber and any other chosen toppings, such as pickled red onions.

13. 13

    Sauce and serve

    Drizzle generously with tahini sauce. Fold up the bottom of the wrap, then fold in the sides to make a parcel, and serve straight away.

What are falafel wraps?

Falafel are seasoned chickpea patties commonly served in flatbreads with vegetables and sauce across the Middle East. This version bakes the patties and tucks them into wraps with a lemony tahini dressing.

The method relies on soaked dried chickpeas rather than cooked or tinned ones. They give the mixture a coarse texture that holds together without turning into a paste.

Nutrition and macros by portion

The nutrition label shows one serving as written: 600 calories, 0g protein, 0g carbs, 0g fat.

The chickpeas and wraps provide most of the carbohydrates, while tahini and olive oil contribute much of the fat; the chickpeas and tahini also provide some protein. For a more balanced plate, add a generous amount of fresh vegetables alongside the wrap.

The chickpea mixture

Dried chickpeas: soaking them for at least 8 hours softens them enough to process, while keeping them uncooked for shaping and baking.

Fresh herbs: parsley and coriander bring colour and a bright, green flavour alongside the warm cumin and ground coriander.

Getting the texture right

Food processor: pulse in short bursts and scrape the bowl as you go. Stop when the mixture resembles coarse crumbs and clumps when squeezed; a smooth, hummus-like texture is too fine.

Chilling: give the mixture at least 30 minutes in the fridge. The firmer mixture is easier to shape and less likely to fall apart on the tray.

Shaping and baking

Patties or balls: either shape works; flattened patties have more surface area exposed to the heat. Keep the portions similar in size so they bake at the same rate.

Doneness: turn them after 15 minutes, then bake for another 10–15 minutes. Look for a deep golden exterior and falafel that feel firm when touched.

Making the tahini sauce

First whisk: tahini, lemon juice, garlic and salt can seize into a thick mixture at the start. This is expected, so continue with the gradual addition of water.

Consistency: add the water a tablespoon at a time while whisking. Stop when the sauce is smooth and thin enough to drizzle, then adjust the salt or lemon to taste.

Assembling and serving

Warm wraps: a brief warming makes tortillas or pitta breads more pliable for folding. Add 3–4 falafel to each wrap, then gently break them up with a fork.

Fresh toppings: lettuce, tomatoes, cucumber and pickled red onions bring crispness and contrast to the warm falafel. Serve with tahini sauce drizzled inside or on the side.

Recipe notes & tips

• Allow at least 8 hours for soaking the chickpeas, preferably overnight.
• Dry the drained chickpeas well so excess water does not loosen the mixture.
• Pulse rather than running the food processor continuously to keep the mixture textured.
• Space the falafel apart on the tray so they bake rather than steam.
• Add water to the tahini sauce gradually, whisking after each addition.
• Warm the wraps just before filling so they stay pliable.

Variations

• Add heat: increase the cayenne or serve with a spicy sauce.
• Choose wholemeal: use wholemeal tortillas for a different wrap option.
• Use pitta: fill warm pitta breads instead of tortillas or lavash.
• Change the herbs: adjust the parsley and coriander balance to suit your taste.
• Add pickles: include pickled red onions for a sharp, tangy topping.

Common mistakes to avoid

• Using cooked chickpeas: they can make the falafel dense and pasty; soak dried chickpeas instead.
• Over-processing: a smooth mixture loses the intended texture; pulse only until coarse and clumping.
• Skipping the chill: the mixture may be harder to shape; refrigerate it for at least 30 minutes.
• Crowding the tray: the falafel may not brown evenly; arrange them in a single layer with space between.
• Adding water too quickly: the tahini sauce can be difficult to control; whisk in water a tablespoon at a time.

How to store

Store leftover baked falafel in an airtight container in the fridge for up to 3 days, keeping them separate from the wraps and fresh toppings. Reheat in the oven until warmed through and crisp again; assemble the wraps just before serving.

Frequently asked questions