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    Home » Recipes » Mains

    Easy Baked Falafel Wraps [Gluten Free]

    Published: Apr 1, 2020 · Modified: Jan 22, 2021 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

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    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!

    pita stuffed with falafel, cucumber, tomato, cilantro and tahini sitting on white plate

    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.
    two falafel wraps on white plate with cilantro and tahini spilled outside the plate

    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.

    bowl of chickpeas, seasoning, olive oil, baking powder, lemon, onion, and cilantro on grey deck

    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.

    food processor with chickpeas, seasoning, onion and cilantro being processed into a crumbly mixture

    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.

    forming falafel into nugget shapes and placing them down on baking tray

    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.

    Falafel on baking tray before and after baking.

    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.

    two open pitas on white plate with falafel and tahini

    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

    two open pitas on white plate with falafel and tahini

    Easy Baked Falafel Wraps – Gluten Free

    Lightened up baked falafel wraps are just as delicious as its traditionally fried version, at a reduction of the calories and fat.
    4.84 from 6 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 15 minutes
    Cook Time: 20 minutes
    Soaking Time: 8 hours
    Total Time: 35 minutes
    Course: Main Course
    Cuisine: Mediterranean
    Servings: 4 Servings (makes approx 20-22 falafel)
    Calories: 268kcal

    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 tablespoon lemon juice approx 1 large lemon
    • 2 tablespoon olive oil
    • 1 teaspoon dried basil
    • 2 teaspoon garlic powder
    • 1.5 teaspoon cumin
    • ½ teaspoon baking powder
    • ¾ teaspoon sea salt
    • ¼ teaspoon black pepper

    Optional Ingredients

    • whole wheat pita gluten free if needed
    • tomato
    • cucumber
    • red onion
    • fresh cilantro, parsley or dill
    • tahini
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    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.
    • Serve in pitas with your favourite toppings and sauces or use as salad toppers.

    Notes

    Make sure to thoroughly drain your chickpeas and pat them and your parley or cilantro dry with a clean dish towel before transferring to your food processor.
    Squeeze out extra moisture over your kitchen sink when forming your falafel balls, before flattening into a disc shape.
    Don’t over process your ingredients in the food processor. You want a slightly chunky mixture for the best possible texture. (Refer to image above.)
    Do not sub for canned chickpeas, as they’ll be very mushy and alter the texture of your falafel.
    Serving size is for one fourth of the recipe or approx 5 falafel of the 20 falafel yield.
    Pita, wrap, or additional toppings are not included in the calculation.
    Leftovers keep refrigerated for up to 4 days. Store in a sealed container and reheat in the oven at 350 degrees for about 10 minutes.

    Nutrition

    Calories: 268kcal | Carbohydrates: 36g | Protein: 11g | Fat: 10g | Monounsaturated Fat: 6g | Sodium: 507mg | Potassium: 554mg | Fiber: 10g | Sugar: 7g | Vitamin A: 317IU | Vitamin C: 11mg | Calcium: 106mg | Iron: 4mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant based recipes with tons of gluten free and oil free options too! Always made using wholesome ingredients, and under 400 calories per serving. Occasional cheat days included. 😉

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