Falafel Wrap
Crispy herbed chickpea fritters, tahini, pickled onion and pita.
Maui's an app that plans a whole week of dinners like this one. See how it works ↓
Canned chickpeas will not work here - they make wet, dense falafel. Dry chickpeas, soaked overnight, are the only path to a crispy shell and fluffy interior.
Ingredients
Everything below makes 4 servings.
- 1 cupdried chickpeas (soaked overnight)soaked 12-24 hours, drained well
- ½ mediumyellow onionroughly chopped
- 4garlic cloves
- 1 cupfresh parsleyloosely packed
- ½ cupfresh cilantroloosely packed
- 1½ tspground cumin
- 1 tspground coriander
- ¼ tspground cardamom
- 2 tbspall-purpose flour
- ½ tspbaking powder
- 1½ cupsneutral oil for frying
- ⅓ cuptahiniwell-stirred
- 1lemonjuiced
- ½ mediumred onionthinly sliced
- 2Roma tomatoesdiced
- 1Persian cucumberdiced
- 4warm pita
- 1¼ tspkosher salt
In the app these rescale to however many people you're feeding.
Nutrition
Per serving, as written.
- 540calories
- 17gprotein
- 58gcarbs
- 26gfat
Swaps move these numbers. A different protein or base changes them.
Instructions
Knife work first, then the stove. Nothing below asks you to chop while something burns.
- Confirm chickpeas have been soaked 12-24 hours and drained well - they must be raw, not cooked.
- Quick-pickle red onion: slice thinly, toss with juice of ½ lemon and a pinch of salt; let sit while you make falafel.
- Dice tomatoes and cucumber.
- Make tahini sauce: whisk tahini, juice of ½ lemon, 1 garlic clove, minced, 3-4 tbsp cold water, and ¼ tsp kosher salt until creamy.
Blitz
In food processor, combine soaked chickpeas, onion, garlic cloves, parsley, cilantro, cumin, coriander, cardamom, flour, baking powder, and salt. Pulse until uniform but still slightly coarse - like wet sand. Chill 15-30 minutes.
15 min · hands offForm
Scoop the mixture into 16 walnut-sized balls or patties, packing firmly. If they crack, the mix needs more processing.
5 min · hands onFry
Heat oil in skillet to 350°F (175°C). Fry falafel in batches 3-4 minutes, turning, until deep golden-brown all over. Drain on paper towels and season with a pinch of salt.
8 min · hands onAssemble
Spread tahini sauce inside each warm pita. Add lettuce or tomato and cucumber, 4 falafel per wrap, pickled onion, and a drizzle more tahini. Wrap and serve.
3 min · hands onMake it yours
Every swap here is one Maui already knows how to make, including what it does to the timing.
Warm GF pita in dry skillet 20 sec/side.
Use 8 large butter lettuce leaves as wraps; skip warming. Saves about 2 minutes.
Serve falafel over warm jasmine rice with the same toppings. Adds about 15 minutes.
Lettuce wraps also work.
What keeps
Form falafel raw, store in fridge up to 24 hr - fry just before serving for max crisp. Cooked falafel keeps 3 days; reheat in a 400°F oven 8 min to re-crisp (microwave makes them gummy).
Tahini sauce keeps 5 days.
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