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Falafel wrap topped with cherry tomatoes, tahini sauce, and pickled onion on a beige plate.
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Smashed Falafel Wraps

Smashed wraps may be the quickest way to make a delicious falafel wrap. Two of these smashed falafel wraps contain a heaping 20 grams of plant protein!
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Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4 wraps
Author: Eloïse

Ingredients
 

For the falafel mixture

  • 14 oz (400 g) canned chickpeas
  • ¼ bunch (10 g) fresh cilantro
  • ¼ bunch (10 g) fresh mint or parsley
  • ¼ cup (25 g) gluten-free oat flour or chickpea flour
  • 1 garlic clove
  • ½ teaspoon cumin powder
  • ½ teaspoon coriander powder
  • 1 teaspoon vegetable stock powder or ½ teaspoon salt
  • Olive oil
  • 4 small wraps see notes

For the tahini sauce

  • 3 tablespoons (45 g) tahini or cashew butter
  • Zest of half an organic lemon
  • 1 tablespoon lemon juice
  • 2-3 tablespoon water
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt

For the filling

  • 2 ripe tomatoes or cherry tomatoes
  • Fresh cilantro
  • Pickled red onions or red onions

Instructions
 

  • Blended falafel mixture in a food processor.
    Make the filling: Finely chop the parsley and cilantro with a knife or in a food processor. Drain and rinse the chickpeas. Add them to a baking dish and mash them with a potato masher (or add them to the food processor). Add in the oat flour, minced garlic, cumin, coriander, and vegetable broth powder or salt. Mix until well combined.
  • Hand pressing some falafel mixture onto a wrap.
    Smash: Form 4 balls and press them onto the wraps. Make sure the entire wrap is covered with a thin layer of falafel mixture.
  • Sliced cherry tomatoes and lettuce leaves on a wooden cutting board.
    Prep the fillings: In the meantime slice the lettuce and cherry tomatoes.
  • Glass jar with a white tahini sauce.
    Make the sauce: Combine the tahini, lemon zest, lemon juice, water, garlic powder, and salt. Add more water if you like a runnier sauce.
  • Wrap covered with golden brown falafel mixture on a wrap in a small pan.
    Cook the wraps: Heat a pan with a little olive oil. Cook the wrap with the falafel side down for 3 minutes over medium heat until crispy. Flip the wrap and cook for 1 more minute.
  • Smashed falafel wrap topped with cherry tomatoes and tahini sauce on a plate.
    Assemble: Garnish the wrap with lettuce, sliced tomatoes, (pickled) red onions, and fresh cilantro. Drizzle with tahini sauce. Fold the wrap in half.

Notes

Wraps: I use 6-inch (16 cm) taco wraps which are on the smaller side. They are easy to flip and perfectly hold ¼ of the falafel mixture. You can of course use regular 10-inch (25 cm) wraps and divide the mixture on two wraps.

Nutrition

Calories: 291kcal | Carbohydrates: 41g | Protein: 10g | Fat: 11g | Saturated Fat: 1g | Fiber: 11g | Sugar: 3g
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