Ingredients:
For the falafel:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 2 tbsp all-purpose flour (or chickpea flour for gluten-free)
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp baking powder
- Salt and pepper to taste
- Olive oil for frying
For the wrap:
- 4 pita breads or flatbreads
- Lettuce, chopped
- Tomatoes, diced
- Cucumbers, sliced
- Red onion, thinly sliced
- Tahini sauce or hummus (optional: garlic sauce)
- Fresh parsley or cilantro (optional)
Instructions:
Make the falafel mixture:
- In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, flour, and baking powder.
- Pulse the mixture until it's finely minced but still has some texture (not a complete paste). If it’s too wet, add more flour.
- Season with salt and pepper to taste.
- Form the mixture into small balls (about 1-2 tablespoons each) and flatten them slightly to make patties.
Fry the falafel:
- Heat olive oil in a frying pan over medium heat.
- Fry the falafel patties for 2-3 minutes per side until they are golden brown and crispy.
- Transfer the falafel to a plate lined with paper towels to drain any excess oil.
Prepare the wrap:
- Warm the pita bread or flatbread in a dry skillet or microwave.
- Spread tahini sauce, hummus, or garlic sauce onto the center of the bread.
- Add the chopped lettuce, tomatoes, cucumbers, and red onion on top.
- Place 3-4 falafel patties on top of the veggies.
- Sprinkle with fresh parsley or cilantro if desired.
Assemble and serve:
- Roll or fold the pita bread around the filling to form a wrap.
- Serve immediately with extra sauce on the side for dipping.
Optional Add-ins:
- Pickled vegetables (like turnips or jalapeños) for an extra tangy flavor.
- Feta cheese (for a non-vegan option).
- Add avocado slices for creaminess.
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