Lunch / Middle Eastern
Falafel Pita Wraps
Crispy baked falafel tucked into warm pita with crunchy vegetables and lemony tahini sauce.
By Vegetarian Recipes Kitchen · Updated
- Prep
- 20 minutes (+soak overnight)
- Cook
- 25 minutes
- Total
- 45 minutes
- Serves
- 4
Gather your ingredients
Everything you need.
Allergen notes
- Wheat is commonly present in 4 vegan pita breads; check the actual product labels, including any gluten-free replacements.
- Contains sesame.
- Check all packaged ingredients and substitutions for allergens; vegetarian or vegan labels do not establish allergen safety.
Check product labels and any substitutions; packaged ingredients can introduce additional allergens.
Let's cook
Step by delicious step.
Tap a step number to mark it complete as you cook.
Pulse soaked chickpeas, onion, garlic, herbs, spices, salt, baking powder, and chickpea flour in a food processor until the mixture holds together when pinched but remains slightly coarse. The mixture should hold when pressed but retain some texture; scrape the processor rather than blending it into a paste.
Drizzle in 1 tablespoon olive oil and pulse once more; chill 15 minutes to hydrate.
Scoop golf-ball portions, flatten slightly, and arrange on an oiled sheet pan brushed with remaining olive oil.
Bake at 425°F (220°C) for 15 minutes, flip, and bake 8 to 10 more minutes until deeply golden.
Warm pitas, spread with tahini sauce, and fill with romaine, cucumber, tomato, pickled onion, and falafel.
Drizzle extra sauce and wrap tightly for serving.
0 of 6 steps complete
A little kitchen know-how
- Use dried—not canned—chickpeas so the mixture stays fluffy.
- Brush the falafel with extra oil before the second bake for a fried-like crunch.
Make it yours & keep it well
Serve falafel on a salad instead of pita, keeping tahini sauce and crisp vegetables alongside.
Storage: Cool promptly in shallow portions and refrigerate covered. Eat within 48 hours or freeze suitable extras promptly. Reheat cooked leftovers only once until steaming hot throughout. Keep cooked falafel separate from salad and bread. Reheat in the oven to restore its outside texture.
For cooling and reheating, follow the Food Standards Agency’s leftover guidance. Rice has a shorter refrigerated storage limit, as described in its recipe notes.
Estimated nutrition per serving
520 kcal · Protein 20 g · Carbohydrates 60 g · Fat 22 g
Approximate figures; brands, portions and substitutions change the result.
Good things to know
Can I air-fry the falafel?
Yes—air-fry at 400°F (205°C) for 10 to 12 minutes, shaking halfway.
How do I meal prep it?
Bake the falafel and store separately from veggies; assemble wraps just before eating.
Can I substitute canned chickpeas?
Use the soaked dried chickpeas specified here. Canned chickpeas have a different texture and are not a direct replacement for this method.
Keep the good food coming.
Crispy Tofu Kimbap with Quick-Pickled Veg
Golden tofu batons, seasoned rice, and tangy quick-pickled vegetables rolled into Korean-style kimbap for a satisfying vegetarian meal.
Mediterranean Harissa Chickpea Power Bowls
Meal-prep bowls layered with fluffy quinoa, roasted harissa chickpeas, and creamy lemon-tahini dressing.
Quinoa Edamame Sesame Salad
Quinoa and edamame toss with cucumber, carrot and red cabbage in a sesame dressing. A colorful lunch bowl that can be prepared ahead.