Lightened up baked falafel wraps are just as delicious as its traditionally fried version, at a reduction of the calories and fat, and with NO guilt attached. Easy to make, easy to eat!
This recipe was originally published in July 2018. It has been updated for content and photos.
So the next time you’re craving Middle Eastern cuisine, I highly recommend this recipe for baked falafel wraps!
Why you’ll love it
- As mentioned above, these falafel wraps are baked, and not fried. Not only does this reduce the calories and fat, making this dish a heart healthy choice, but it will reduce the mess in your kitchen too!
- These falafel nuggets are super versatile. Go traditional and stuff your falafel into wraps or pitas with some cucumber, tomato and tahini. OR, use them as salad toppers for a lighter dish.
- They’re easy to prepare with mostly pantry ingredients!
- Baked falafel wraps are great for leftovers too! These falafel taste delicious freshly made or cold from the fridge. Of course don’t store falafel assembled into wraps, or the pita will get soggy.
How to make falafel
(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)
Gather your ingredients, and make sure to use dried chickpeas that have been soaked overnight and then drained. Do not use canned.
Make sure your chickpeas are drained well and pat them dry with a towel for best results. Add them, along with all remaining ingredients to your food processor. (photo 1)
Process into a crumbly mixture, but do not over process. You want these a little chunky, and not pureed for the best texture. (photos 2-3)
EXPERT TIP: Dry up your cilantro or parsley with a clean dish towel, to remove as much moisture as possible.
Next, you will form your falafel patties.
Scoop the mixture into small balls, approx 1-1.5 inch in diameter and squeeze out as much moisture as you can. Do this over your kitchen sink or over a bowl to avoid a big mess. (photo 4)
Then flatten them slightly in your hands, and shape into a small disc shape and place down on your prepared baking tray. (photos 5-6)
EXPERT TIP: Keep your falafel on the smaller side for quick and even baking and to get them extra crispy.
Bake your falafel for 15 minutes before carefully flipping them and bake for 5 additional minutes, until golden. (photos 7-8)
NOTE: Do not over bake your falafel to prevent them from drying out.
Once baked, serve them over a salad, or with pitas and all your favourite toppings.
I like my falafel wraps with tomato, cucumber, tahini sauce, and some more fresh herbs.
If you want to add some heat, try your falafel wrap with drizzle of homemade Buffalo sauce.
How long do they keep?
Your baked falafel keeps refrigerated in a sealed container for up to 4 days and makes great leftovers.
Leftovers taste great cold or reheated. Reheat in a 350 degree oven for about 5-10 minutes.
Expert Tips for success
- Use dry chickpeas that have been soaked and drained, and do NOT use canned chickpeas. Canned chickpeas will be too mushy and will alter the texture of your falafel.
- Make sure to drain your chickpeas very well, and use a clean dish towel to absorb the extra moisture in both your chickpeas and cilantro or parsley.
- Do not over process your ingredients. You want a slightly chunky falafel mixture for the best possible texture. (Refer to image in the process shots above.)
- Once you’ve formed your falafel ball in your hands, squeeze out the excess moisture over your kitchen sink before flattening into a disc shape and placing on your baking tray.
- For extra crispy baked falafel, keep them on the smaller side.
More delicious recipes using chickpeas
- Chili Lime Chickpea Buddha Bowl
- Smashed Chickpea Salad Wrap
- Vegan Chicken Burgers – Gluten Free
- Baked Chickpea Nuggets [Allergen Free]
If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.
Buon appetito
Rosa
Ingredients
- 1 cup dry/uncooked chickpeas soaked overnight. (Do NOT use canned)
- 1 cup cilantro or parsley roughly chopped and loosely packed
- 1 yellow onion roughly chopped
- 4 tbsp lemon juice approx 1 large lemon
- 2 tbsp olive oil
- 1 tsp dried basil
- 2 tsp garlic powder
- 1.5 tsp cumin
- 1/2 tsp baking powder
- 3/4 tsp sea salt
- 1/4 tsp black pepper
Optional Ingredients
- whole wheat pita gluten free if needed
- tomato
- cucumber
- red onion
- fresh cilantro, parsley or dill
- tahini
Instructions
- Line a baking tray with parchment and preheat your oven to 400 degrees F.
- Drain chickpeas well and add to your food processor along with all remaining ingredients. Process until crumbly but not pureed. Do not over process.
- Form the mixture into small (1-1.5") balls, squeezing out excess moisture with your hands, then flatten slightly and shape into patty/nugget shape. Place on prepared baking sheet.
- Bake for 15 minutes and then flip your falafel and bake for another 5 minutes until lightly golden brown. Don't overcook your falafel or they will get too dry.
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