Falafel Wraps with Cucumber Sauce
Introduction
Falafel wraps with cucumber sauce are a delicious and healthy Middle Eastern-inspired dish that combines crispy, spiced chickpea fritters with a cool and creamy cucumber sauce, all wrapped up in a soft flatbread for a satisfying and flavorful meal. Whether you’re a vegan, vegetarian, or just looking for a tasty plant-based option, this wrap is packed with protein, fiber, and fresh flavors that will keep you coming back for more. Perfect for lunch, dinner, or even as a grab-and-go snack, falafel wraps are not only tasty but also incredibly versatile and easy to customize to your taste.
The History
Falafel has a rich history that dates back over a thousand years in the Middle East. Originally made from fava beans in Egypt, falafel later evolved into the chickpea-based version popular today in countries like Lebanon, Syria, and Israel. The wrap format, however, is a more modern adaptation, influenced by Western fast food culture but retaining the traditional flavors of the region. Today, falafel wraps are enjoyed around the world as a healthy, portable, and delicious alternative to meat-based wraps and sandwiches.
Ingredients Breakdown
Falafel wraps are made with two main components: the falafel itself and the cucumber sauce. The falafel is traditionally made from ground chickpeas or fava beans mixed with herbs and spices like parsley, cilantro, cumin, coriander, garlic, and onion. These are then formed into balls or patties and deep-fried or baked until crispy on the outside and tender on the inside. The wraps are typically filled with fresh veggies like lettuce, tomatoes, cucumbers, and pickles, while the cucumber sauce (also known as tahini sauce or tzatziki in some variations) adds a creamy, cooling contrast to the savory falafel.
Step-by-Step Recipe
- Make the falafel: In a food processor, pulse soaked chickpeas, onion, garlic, fresh parsley, cumin, coriander, salt, pepper, and baking powder until coarsely ground.
- Transfer the mixture to a bowl and let it rest for 30 minutes to firm up.
- Form the mixture into small balls or patties.
- Heat oil in a skillet or deep fryer and fry the falafel until golden and crispy on the outside, about 3–4 minutes per side. Alternatively, bake at 375°F (190°C) for 20–25 minutes, flipping halfway through.
- Prepare the cucumber sauce: In a bowl, combine Greek yogurt or tahini with grated cucumber, minced garlic, lemon juice, salt, pepper, and fresh dill or mint. Stir well and refrigerate for 15–30 minutes to allow the flavors to meld.
- Assemble the wraps: Warm the flatbreads, then spread a generous amount of cucumber sauce inside each one.
- Add 3–4 falafel pieces, along with sliced lettuce, tomatoes, cucumbers, red onions, and pickles if desired.
- Fold the sides and roll the wrap tightly to secure the filling.
- Serve immediately or wrap in foil for a portable meal.
Tips
- Use dried chickpeas instead of canned for crispier falafel—soak them overnight.
- Chill the falafel mixture before shaping to help it hold together better.
- To keep the wraps from getting soggy, wrap the veggies in paper towels to drain excess moisture.
- If baking falafel, spray them lightly with oil for a crispier texture.
- Double the cucumber sauce and store it in the fridge for up to 5 days to use with other dishes.
- Wrap the falafel in foil while warm to keep them soft inside when serving later.
Variations and Customizations
- Vegan version: Use tahini-based sauce instead of yogurt and vegan flatbread.
- Gluten-free wraps: Use gluten-free flatbreads or lettuce wraps for a low-carb option.
- Add heat: Mix harissa or hot sauce into the cucumber sauce for a spicy kick.
- Protein boost: Add crumbled feta, hummus, or grilled tofu alongside the falafel.
- Extra veggies: Include shredded carrots, bell peppers, avocado, or roasted eggplant.
- Alternative sauces: Swap cucumber sauce with garlic aioli, harissa mayo, or mango chutney for a different flavor profile.
Health Considerations and Nutritional Value
Falafel wraps are a nutritious and balanced meal that’s naturally high in plant-based protein, fiber, and essential vitamins. Chickpeas provide a rich source of protein and complex carbs, while fresh vegetables add vitamins A, C, and K, along with antioxidants. The cucumber sauce contributes healthy fats (if using tahini) and probiotics (if using yogurt), aiding digestion and promoting gut health. To make the dish even healthier, opt for baked falafel and whole wheat or gluten-free wraps. Falafel wraps are low in saturated fat and cholesterol-free, making them a great option for heart health and overall wellness.
Ingredients
For the Falafel:
- 1 cup dried chickpeas (soaked overnight), or 2 cups canned chickpeas (drained and dried)
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp baking powder (optional, for crispiness)
- Olive oil or vegetable oil (for frying or baking)
For the Cucumber Sauce:
- 1/2 cup Greek yogurt or tahini
- 1/2 cucumber, grated and drained
- 1 clove garlic, minced
- 1 tbsp lemon juice
- 1 tsp olive oil
- 1 tbsp fresh dill or mint, chopped
- Salt and pepper to taste
For the Wraps:
- Whole wheat or gluten-free wraps
- Lettuce (romaine or iceberg), shredded
- Tomato, sliced
- Cucumber, sliced
- Red onion, thinly sliced
- Pickles (optional)
Directions
- Soak the chickpeas: If using dried chickpeas, soak them in water overnight. Drain and rinse before use.
- Make the falafel mixture: In a food processor, pulse the chickpeas, onion, garlic, parsley, cumin, coriander, salt, and pepper until coarsely ground. Avoid over-processing to maintain texture.
- Rest the mixture: Transfer to a bowl and refrigerate for 30 minutes to firm up.
- Shape the falafel: Form into small balls or patties. Add baking powder just before shaping for crispiness.
- Cook the falafel: Heat oil in a pan and fry until golden and crispy, or bake on a parchment-lined tray at 375°F (190°C) for 20–25 minutes, flipping halfway.
- Make the cucumber sauce: In a bowl, combine yogurt or tahini, grated cucumber, garlic, lemon juice, olive oil, dill or mint, salt, and pepper. Mix well and chill for 15–30 minutes.
- Prepare the veggies: Wash and slice the lettuce, tomatoes, cucumbers, and onions.
- Warm the wraps: Gently warm each flatbread in a skillet or microwave for softness.
- Assemble the wraps: Spread cucumber sauce inside each wrap,
