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Healthy Falafel Wrap

Deliciously Healthy Falafel Wraps That Everyone Will Love

Enjoy a delicious and nutritious Healthy Falafel Wrap filled with crispy falafels, fresh spinach, and creamy hummus sauce.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 4 wraps
Course: Lunch
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Falafel
  • 1 can Canned Chickpeas Substitute with soaked dried chickpeas for freshness.
  • 1 cup Red Onion Finely chopped.
  • 1/2 cup Whole-Wheat Flour Can be replaced with oat flour or panko.
  • 1/4 cup Fresh Parsley Can use cilantro for different flavor.
  • 2 cloves Garlic Adjust quantity for desired intensity.
  • 1 teaspoon Ground Cumin Can substitute with coriander.
  • 1/2 teaspoon Salt Adjust to taste.
  • 1 teaspoon Baking Powder Helps lighten the falafel.
  • 2 tablespoons Lemon Juice Vinegar can be used as a replacement.
  • 1 teaspoon Paprika Adjust to liking.
  • as needed Olive Oil Nonstick Spray Substitute with avocado oil spray if desired.
For the Wrap
  • 4 pieces Whole Wheat Pitas Gluten-free pita for gluten-free option.
  • 2 cups Baby Spinach Mixed greens can be an alternative.
  • 1 cup Diced Tomatoes Replace with any fresh vegetable for crunch.
For the Creamy Hummus Sauce
  • 1 cup Hummus Mix with water for desired consistency.

Equipment

  • food processor
  • Baking Sheet

Method
 

Step‑by‑Step Instructions for Healthy Falafel Wrap
  1. Preheat your oven to 375°F (190°C) and prepare a baking sheet.
  2. Blend the canned chickpeas, red onion, whole-wheat flour, parsley, garlic, cumin, salt, baking powder, lemon juice, and paprika in a food processor.
  3. Form the blended mixture into 15 balls and place them on the prepared baking sheet.
  4. Bake the falafels for 15 minutes, turn them over, and bake for an additional 10-15 minutes until golden and crispy.
  5. Prepare the hummus sauce by mixing hummus with water until smooth, and refrigerate.
  6. While baking, warm the pitas in the oven and prepare the toppings.
  7. Assemble the wraps with spinach, falafels, tomatoes, and drizzled hummus sauce.

Nutrition

Serving: 1wrapCalories: 350kcalCarbohydrates: 50gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 500mgPotassium: 600mgFiber: 10gSugar: 4gVitamin A: 30IUVitamin C: 50mgCalcium: 8mgIron: 15mg

Notes

Feel free to customize toppings and enjoy your Healthy Falafel Wrap fresh for the best texture.

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