Introduction
Falafel wraps are a beloved Middle Eastern street food that have captured hearts worldwide. At their core, they feature crispy, golden chickpea falafels wrapped in warm pita bread with fresh veggies and creamy sauces. In this recipe, we pair falafels with cool and refreshing tzatziki sauce and a light cucumber salad, creating the ultimate combination of crunchy, creamy, and tangy flavors.
This dish is perfect for anyone who loves bold yet refreshing meals. It’s hearty enough to serve as a main course, yet light and nourishing, making it a fantastic choice for lunch, dinner, or even meal prep. Whether you’re vegetarian, trying to eat more plant-based meals, or simply looking for a flavor-packed wrap, falafel wraps deliver every single time.
Why I Love This Recipe
I love this recipe because it’s a balanced mix of textures and flavors—crispy falafel, tangy tzatziki, crunchy cucumber salad, and soft pita. It feels indulgent yet wholesome at the same time.
Another reason I adore this recipe is its versatility. The falafel patties can be baked or fried, the wraps can be customized with extra toppings (like pickled onions or feta), and it can easily be prepped ahead of time. Plus, it’s vegetarian and protein-packed, so you never feel like you’re missing out on a filling meal.
Why It’s a Must-Try Dish
This dish is a must-try because:
- Authentic street-food experience – Brings Middle Eastern flavors straight to your home.
- Nourishing and satisfying – Protein-rich falafel with fresh veggies and yogurt-based sauce.
- Customizable – You can make it spicy, cheesy, or keep it light and refreshing.
- Meal prep friendly – Falafels and salad can be made ahead, perfect for quick wraps.
- Crowd-pleaser – A great option for both vegetarians and meat-lovers.
Preparation and Cooking Time
- Prep Time: 25 minutes (including soaking chickpeas overnight)
- Cooking Time: 20 minutes
- Total Time: 45 minutes (plus soaking time for chickpeas)
- Servings: 4 wraps
- Calories per serving: ~420 kcal
Course and Cuisine
- Course: Main Course / Lunch / Dinner
- Cuisine: Middle Eastern / Mediterranean
Ingredients
For the Falafel:
- 1 ½ cups dried chickpeas (soaked overnight, not canned)
- ½ small onion, roughly chopped
- 3 cloves garlic
- ½ cup fresh parsley leaves
- ½ cup fresh cilantro leaves
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp cayenne pepper (optional, for heat)
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp baking powder
- 2–3 tbsp flour (as needed for binding)
- Oil, for frying (or baking spray if baking)
For the Tzatziki Sauce:
- 1 cup Greek yogurt
- ½ cucumber, grated and squeezed dry
- 1 clove garlic, minced
- 1 tbsp fresh lemon juice
- 1 tbsp fresh dill, chopped (or mint)
- Salt and black pepper, to taste
For the Cucumber Salad:
- 1 large cucumber, thinly sliced
- ½ red onion, thinly sliced
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper, to taste
For the Wraps:
- 4 pita breads or flatbreads
- Fresh lettuce leaves (optional)
- Sliced tomatoes (optional)
- Extra toppings: feta cheese, pickled onions, olives (optional)
Cooking Directions
Step-by-Step Preparation Method
1. Prepare the Falafel
- Drain soaked chickpeas and pat dry.
- In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, cayenne, salt, and pepper. Pulse until mixture is coarse but sticks together.
- Add baking powder and flour as needed to bind the mixture.
- Shape into small balls or patties.
- Cooking methods:
- Frying: Heat oil in a skillet to 350°F (175°C) and fry falafels until golden brown, about 3–4 minutes per side. Drain on paper towels.
- Baking: Preheat oven to 400°F (200°C), place falafels on a parchment-lined sheet, spray with oil, and bake for 25–30 minutes, flipping halfway.
2. Make the Tzatziki Sauce
- Combine yogurt, grated cucumber, garlic, lemon juice, and dill in a bowl.
- Mix well, season with salt and pepper, and refrigerate until serving.
3. Make the Cucumber Salad
- Toss cucumber slices and red onion with olive oil, lemon juice, salt, and pepper.
- Let it sit for 5–10 minutes to absorb flavors.
4. Assemble the Wraps
- Warm pita breads.
- Spread a layer of tzatziki sauce inside each pita.
- Add lettuce, cucumber salad, tomato slices, and 3–4 falafels.
- Drizzle more tzatziki on top and fold/wrap tightly.
How to Serve
- Serve warm wraps with extra cucumber salad on the side.
- For a party, serve falafel, tzatziki, and salad buffet-style so everyone can build their own wrap.
- Pair with hummus, baba ganoush, or roasted potatoes for a complete Mediterranean meal.
Recipe Tips
- Always soak chickpeas overnight—canned chickpeas will make falafel mushy.
- Chill falafel mixture for 30 minutes before shaping to prevent crumbling.
- Fry in small batches to maintain oil temperature.
- If baking, brush falafels with a little oil for better crispiness.
Variations
- Spicy Falafel Wraps: Add extra chili flakes or harissa sauce.
- Cheesy Falafel Wraps: Add crumbled feta or halloumi inside the wrap.
- Vegan Version: Swap tzatziki with tahini sauce.
- Grain Boost: Add quinoa or bulgur inside the wrap for extra fiber.
- Fusion Twist: Use tortillas instead of pita for a Tex-Mex falafel burrito.
Freezing and Storage
- Falafel mixture (uncooked): Refrigerate up to 2 days or freeze up to 1 month.
- Cooked falafels: Store in an airtight container in the fridge for 4 days or freeze for 2 months. Reheat in the oven for crispiness.
- Tzatziki sauce: Best fresh, but can be refrigerated up to 3 days.
- Cucumber salad: Store up to 2 days in fridge (it may release water).
Special Equipment Needed
- Food processor (for blending falafel mixture)
- Frying pan or baking sheet
- Grater (for cucumber in tzatziki)
- Mixing bowls
Conclusion
Falafel Wraps with Tzatziki and Cucumber Salad are the perfect balance of flavor, texture, and freshness. Crispy falafel, cooling tzatziki, and zesty cucumber salad come together in a wrap that’s as satisfying as it is nourishing. Whether you enjoy it as a quick weekday meal or prepare a falafel bar for friends and family, this recipe is sure to impress.
It’s a recipe that celebrates healthy comfort food, proving that vegetarian dishes can be bold, hearty, and absolutely delicious.
Falafel Wraps with Tzatziki and Cucumber Salad
Description
Falafel wraps are a beloved Middle Eastern street food that have captured hearts worldwide. At their core, they feature crispy, golden chickpea falafels wrapped in warm pita bread with fresh veggies and creamy sauces.
Ingredients
For the Falafel:
For the Tzatziki Sauce:
For the Cucumber Salad:
For the Wraps:
Instructions
-
1. Prepare the Falafel: Drain soaked chickpeas and pat dry. In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, cayenne, salt, and pepper. Pulse until mixture is coarse but sticks together. Add baking powder and flour as needed to bind the mixture.Shape into small balls or patties.
-
Cooking methods: Frying: Heat oil in a skillet to 350°F (175°C) and fry falafels until golden brown, about 3–4 minutes per side. Drain on paper towels.
-
Baking: Preheat oven to 400°F (200°C), place falafels on a parchment-lined sheet, spray with oil, and bake for 25–30 minutes, flipping halfway.
-
2. Make the Tzatziki Sauce: Combine yogurt, grated cucumber, garlic, lemon juice, and dill in a bowl. Mix well, season with salt and pepper, and refrigerate until serving.
-
3. Make the Cucumber Salad: Toss cucumber slices and red onion with olive oil, lemon juice, salt, and pepper. Let it sit for 5–10 minutes to absorb flavors.
-
4. Assemble the Wraps: Warm pita breads. Spread a layer of tzatziki sauce inside each pita. Add lettuce, cucumber salad, tomato slices, and 3–4 falafels. Drizzle more tzatziki on top and fold/wrap tightly.
