Falafel Pita Wraps with Tahini and Tabbouleh

Why You’ll Love This Recipe

• Crispy outside, tender and herb-packed inside—baked or lightly fried, your choice.
• Weeknight-friendly with pantry staples and fresh produce.
• Creamy lemon-tahini sauce and crunchy pickles bring classic street-food vibes.
• Balanced meal: hearty wraps plus bright, zesty tabbouleh.

Grocery List

• Produce: Parsley, cilantro, mint, onion, garlic, lemons, tomatoes, cucumber, scallions, romaine lettuce, red onion, jalapeño (optional), lemon wedges.
• Dairy: None.
• Pantry: Canned chickpeas, tahini, fine bulgur, olive oil, chickpea or all-purpose flour, sesame seeds, ground cumin, ground coriander, baking powder, salt, black pepper, sumac (optional), pitas, pickles.

Full Ingredients

Falafel Patties

• 2 cans chickpeas (15 oz/425 g each), drained and patted very dry (about 3 cups/500 g drained)
• 1 small yellow onion, roughly chopped (about 1 cup)
• 4 garlic cloves
• 1 cup packed fresh parsley leaves
• 1/2 cup packed fresh cilantro leaves
• 1 small jalapeño, seeded (optional, for heat)
• 2 tsp ground cumin
• 2 tsp ground coriander
• 1 tsp baking powder
• 1 1/4 tsp kosher salt (or 1 tsp fine sea salt)
• 1/2 tsp freshly ground black pepper
• 1 tsp finely grated lemon zest
• 2 tbsp sesame seeds
• 1/3 cup chickpea flour (or all-purpose flour), plus 1–2 tbsp more if needed
• 2 tbsp olive oil for baking or 3 tbsp neutral oil for pan-frying

Lemon-Tahini Sauce

• 1/2 cup tahini (120 g)
• 3 tbsp fresh lemon juice (45 ml)
• 6–8 tbsp cold water (90–120 ml), as needed to thin
• 1 small garlic clove, finely grated or pressed
• 1/2 tsp fine salt
• 1/4 tsp ground cumin (optional)

Wrap Assembly

• 4 pocket pitas or flatbreads (6–7 inches)
• 2 cups shredded romaine lettuce
• 2 medium tomatoes, sliced
• 1/2 small red onion, thinly sliced
• 1 large cucumber, thinly sliced
• 1 cup sliced pickles (Middle Eastern turnip pickles or dill)
• Sumac or sweet paprika, for finishing (optional)
• Lemon wedges, for serving

Tabbouleh Side

• 1/2 cup fine bulgur wheat (#1) (85 g)
• 1/2 cup boiling water (120 ml)
• 3 cups finely chopped fresh parsley (mostly leaves, minimal stems)
• 1/2 cup finely chopped fresh mint
• 2 medium tomatoes, small dice
• 1/2 English cucumber (about 1 cup), small dice
• 3 scallions, thinly sliced
• 1/4 cup fresh lemon juice (60 ml)
• 1/4 cup extra-virgin olive oil (60 ml)
• 3/4 tsp kosher salt, plus more to taste
• 1/4 tsp black pepper
• Pinch ground allspice or cinnamon (optional)

Step-by-Step Instructions

Step 1: Make the falafel mixture

Add onion, garlic, parsley, cilantro, and jalapeño (if using) to a food processor. Pulse until finely chopped, scraping the bowl as needed. Add chickpeas, cumin, coriander, baking powder, salt, pepper, lemon zest, and sesame seeds. Pulse in short bursts until the mixture looks like a coarse, sticky crumble—no large chickpea pieces, but avoid a smooth paste. Sprinkle in the chickpea flour and pulse again just to combine.

Test: squeeze some mixture; it should hold together but not feel wet. If too soft, pulse in 1–2 tbsp more flour.

Step 2: Chill and shape the patties

Transfer the mixture to a bowl, cover, and chill for 20 minutes to hydrate the flour and firm up. With damp hands, scoop 2 tablespoons per patty and form 12 discs about 2.5 inches wide and 1/2 inch thick. Set on a parchment-lined tray.

Step 3: Cook the falafel (bake or lightly fry)

For baking: Preheat the oven to 425°F (220°C). Brush a rimmed sheet pan with 1 tbsp oil or line with parchment and drizzle lightly. Arrange patties, brush tops with the remaining 1 tbsp oil, and bake 10 minutes. Flip and bake 8–12 minutes more until deep golden and crisp at the edges. Rest 3 minutes.

For pan-frying: Heat 3 tbsp neutral oil in a large skillet over medium heat until shimmering. Cook patties in batches 3–4 minutes per side, adjusting heat to prevent scorching, until deeply browned. Drain on a rack or paper towel.

Step 4: Whisk the lemon-tahini sauce

In a bowl, whisk tahini, lemon juice, garlic, salt, and cumin (if using). Whisk in cold water a tablespoon at a time until the sauce turns pale, smooth, and pourable (it will thicken before it loosens). Taste and adjust salt or lemon.

Step 5: Make the tabbouleh

Place bulgur in a heatproof bowl and pour over 1/2 cup boiling water. Cover and let sit 10 minutes, then fluff with a fork. Add parsley, mint, tomatoes, cucumber, and scallions. Season with lemon juice, olive oil, salt, pepper, and a pinch of allspice if desired. Toss gently and let stand 10 minutes to meld.

Step 6: Warm pitas and prep toppings

Warm pitas wrapped in foil in the 425°F (220°C) oven for 3–5 minutes (or on a dry skillet over medium heat 30–60 seconds per side). Arrange lettuce, tomato, cucumber, red onion, and pickles for easy assembly.

Step 7: Assemble and serve

Split pitas and spread a spoonful of tahini inside. Add 3 falafel patties per wrap, then tuck in lettuce, tomato, cucumber, onion, and pickles. Drizzle more tahini and dust with sumac or paprika. Serve immediately with generous scoops of tabbouleh and lemon wedges.

Pro Tips

• Dry matters: Thoroughly pat chickpeas dry to avoid a mushy mix. The drier the chickpeas, the crisper the falafel.
• Texture check: Pulse—don’t puree. You want a coarse, nubby mixture for the best crumb.
• Chill time: Even 20 minutes helps the flour hydrate and firms the patties for cleaner browning.
• Oven crisp: Preheating the sheet pan and brushing patties with a thin film of oil boosts crunch when baking.
• Sauce control: Add cold water gradually to tahini. It seizes, then turns silky—keep whisking.

Variations

• Classic dried chickpea falafel: Use 1 1/2 cups dried chickpeas (285 g). Soak 12–18 hours in plenty of water with 1/2 tsp baking soda; drain well. Proceed with the recipe, omitting the flour or using just 1–2 tbsp as needed.
• Air fryer: 400°F (200°C), lightly oil patties, cook 10–12 minutes, flipping at 6 minutes, until browned and crisp.
• Spicy harissa wrap: Add 1–2 tsp harissa to the tahini sauce and a pinch of cayenne to the falafel mix.

Storage & Make-Ahead

Falafel mixture can be made 24 hours ahead; keep chilled. Shaped, uncooked patties freeze well on a sheet pan; once solid, transfer to a bag (up to 2 months). Cook from frozen at 425°F (220°C) for 22–26 minutes, flipping once. Cooked falafel keeps 4 days in the fridge; reheat at 375°F (190°C) for 8–10 minutes or in an air fryer for 4–6 minutes. Tahini sauce keeps 5 days; whisk in a splash of water to loosen before serving. Tabbouleh tastes best within 24 hours; if making ahead, dice tomatoes and cucumber the day of serving to keep it crisp.

Nutrition (per serving)

Approximate for 1 wrap with 3 baked falafel patties, 1 tbsp tahini sauce, toppings, 1 pita, and 1 cup tabbouleh: 780–820 calories; 27 g protein; 108 g carbohydrates; 35 g fat; 16 g fiber; 900 mg sodium. Pan-frying adds roughly 60–100 calories per serving.