Falafel Wrap with Tzatziki Sauce
Healthy and nutritious, this wrap is packed with falafel balls, fresh vegetables, pickled red cabbage, and generously topped with homemade tzatziki sauce. A great light but filling lunch idea!
Servings: 18 falafel balls
For the tzatziki sauce:
- 1/2 large English cucumber , unpeeled
- 1 1/2 cups full-fat plain Greek yogurt
- 2 garlic cloves , finely minced
- 2 tbsp olive oil
- 1 tbsp white vinegar
- 1/2 tsp salt
- 1 tbsp minced fresh dill
For the falafel balls:
- 1 cup dried chickpeas , soaked in cold water overnight
- 1/2 red onion , chopped
- 2 garlic cloves
- 1/2 teaspoon ground cumin
- 3/4 teaspoon salt
- 1/4 teaspoon lemon juice
- 1/4 teaspoon paprika powder
- 1 big handful of fresh parsley , chopped
- black pepper , to taste
- 3 tablespoons all-purpose flour
- 1 teaspoon baking powder
- 2 teaspoons sesame seeds
- canola oil , for deep frying
For the falafel wrap:
- large tortilla wraps , I used whole wheat but any work
- shredded lettuce
- red onion , thinly sliced
- pickled red cabbage
- cherry tomatoes , halved
- tzatziki sauce
Grate the cucumber and drain through cheesecloth sprinkled with a pinch of salt overnight or at least a few hours.
In a medium bowl, combine the yogurt, garlic, olive oil, vinegar, and salt. Stir in the fresh dill and grated cucumber. Taste and add more salt, if desired. Store in the refrigerator and serve chilled.
Drain the chickpeas well and place on paper towel to remove the remaining exterior water. Transfer drained chickpeas, red onion, garlic, cumin, lemon juice, paprika powder, parsley, salt and black pepper to a food processor and pulse until roughly mashed.
Stop the processor as needed to scrape down sides of bowl. You should achieve a paste-like consistency, but it doesn't need to be perfectly smooth - mixture should remain slightly chunky.
Spoon the mixture into a large bowl, add the flour, baking powder and sesame seeds, and stir until well combined. If the mixture is too moist or sticky at this stage, add a little bit more flour, until the mixture holds together. Then cover with plastic wrap and allow to rest in the refrigerator for an hour.
Once the falafel mixture has chilled, shape it into small balls (I made 18 balls). Heat the oil in a large saucepan over medium heat, until the oil is hot (350 F). Fry the balls in batches, without crowding, until nicely browned, turning as necessary (about 2-3 minutes) and set aside on paper towels to drain.
Heat tortillas in the microwave for 20-30 seconds, or until warm. Place desired amount of lettuce on the tortilla. Layer the red onion, pickled red cabbage, falafel balls, halved cherry tomatoes, and top generously with tzatziki sauce. Roll up the tortilla. Repeat the process with the remaining tortillas.
1. The best practice is to soak chickpeas overnight for falafel and also grate cucumber and drain through cheesecloth sprinkled with some salt overnight too. It's a super easy preparation which will take 5 minutes of your time. However, grated cucumber drained for a few hours will be fine too. Just don't forget to sprinkle with salt as it brings out the water.
2. Canned chickpeas won't work and falafel will turn out absolutely different. Soaking dried chickpeas is the only way to go.
3. If you are short on time, you can use store-bought tzatziki sauce instead of homemade one.
4. Tzatziki sauce adapted from Wanderlust Kitchen
5. I didn't find store-bought pickled red cabbage so I made homemade using the recipe from Live Eat Learn
6. The amount of ingredients inside the wrap is up to you and depends on the size of tortilla wraps and how you wrap them. I used 3 falafel balls per wrap. You can see how I wrapped them in the video above.
Calories: 379kcal | Carbohydrates: 38.3g | Protein: 8.6g | Fat: 9.6g | Saturated Fat: 4.1g | Sodium: 102.4mg | Sugar: 3.9g