Ingredients
Here’s what you’ll need to create these delightful Baked Falafel Salad Wraps:
For the Baked Falafel (makes about 16-20 falafels):
- 2 (15-ounce) cans chickpeas (garbanzo beans):Â Rinsed, thoroughly drained, and patted dry. This is crucial for texture.
- 1 medium yellow onion:Â Roughly chopped, providing a sweet and aromatic base.
- 4–6 cloves garlic:Â Minced or roughly chopped, for that essential pungent kick.
- 1 cup fresh parsley:Â Packed, stems and leaves, for vibrant color and herby freshness.
- 1 cup fresh cilantro:Â Packed, stems and leaves, adding a distinct, bright flavor note.
- 1/4 cup all-purpose flour (or oat flour for gluten-free):Â Acts as a binder to hold the falafel together.
- 2 tablespoons olive oil:Â Plus more for brushing/spraying, adds richness and helps with browning.
- 1 ½ teaspoons ground cumin: A classic warm, earthy spice central to falafel flavor.
- 1 teaspoon ground coriander:Â Provides a slightly citrusy, floral note that complements cumin.
- 1 teaspoon baking powder:Â Helps to make the falafel a little lighter and fluffier.
- ½ teaspoon salt (or to taste): Enhances all the other flavors.
- ¼ teaspoon black pepper (or to taste): Adds a touch of warmth.
- Pinch of cayenne pepper (optional):Â For a subtle hint of spice.
- 1 tablespoon fresh lemon juice:Â Brightens the overall flavor profile.
For the Creamy Tahini Dressing:
- ½ cup tahini paste: Well-stirred, the foundation of our rich and nutty dressing.
- ¼ cup lukewarm water (plus more to thin): Helps to emulsify the tahini into a smooth sauce.
- ¼ cup fresh lemon juice: Provides acidity and tang to balance the tahini.
- 1–2 cloves garlic:Â Minced or grated, for a garlicky punch.
- ¼ teaspoon salt (or to taste): Balances the dressing.
- Pinch of cumin (optional):Â Adds an extra layer of Middle Eastern flavor.
For Assembling the Wraps:
- 4–6 large whole wheat tortillas or pita breads:Â Your vessel for this deliciousness; choose your favorite!
- 2 cups mixed greens or shredded lettuce:Â Such as romaine, iceberg, or a spring mix for a fresh crunch.
- 1 cup cherry tomatoes:Â Halved or quartered, for a burst of juicy sweetness.
- 1 cup cucumber:Â Diced or thinly sliced, for coolness and crunch.
- ½ red onion: Thinly sliced, for a sharp, piquant bite (optional).
- Pickled turnips or dill pickles (optional):Â Sliced, for a tangy, acidic counterpoint.
- Fresh mint leaves (optional): For an extra layer of freshness.
Instructions
Follow these steps carefully for perfect baked falafel every time:
1. Prepare the Falafel Mixture:
* Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or lightly grease it with olive oil.
* In a food processor, combine the rinsed, drained, and patted dry chickpeas, chopped onion, garlic, parsley, and cilantro. Pulse several times until the mixture is coarsely chopped but not a smooth paste. You want some texture remaining. Scrape down the sides of the bowl as needed.
* Add the flour (or oat flour), olive oil, ground cumin, ground coriander, baking powder, salt, black pepper, cayenne pepper (if using), and lemon juice to the food processor.
* Pulse again until everything is well combined and the mixture starts to come together. It should be slightly coarse and moldable. Be careful not to over-process into a hummus-like consistency.
* If the mixture seems too wet, you can add another tablespoon of flour. If it seems too dry, a teaspoon of water or lemon juice can help.
* Transfer the falafel mixture to a bowl, cover, and chill in the refrigerator for at least 30 minutes (or up to a few hours). This helps the flavors meld and makes the mixture easier to shape.
2. Shape and Bake the Falafel:
* Once chilled, use a small cookie scoop (about 1.5 tablespoons) or your hands to form the mixture into small patties or balls, about 1.5-2 inches in diameter and ½ inch thick. You should get about 16-20 falafels.
* Arrange the falafel patties in a single layer on the prepared baking sheet, ensuring they don’t touch.
* Lightly brush or spray the tops of the falafel with a little more olive oil. This helps them get golden brown and crispy.
* Bake for 15-20 minutes, then carefully flip the falafels and bake for another 10-15 minutes, or until they are golden brown and slightly crisp on the outside, and cooked through. Cooking time may vary depending on your oven and the size of your falafels.
3. Make the Tahini Dressing:
* While the falafel are baking, prepare the tahini dressing. In a small bowl, whisk together the tahini paste, lukewarm water, lemon juice, minced garlic, and salt.
* The mixture might seize up initially, but keep whisking, and it will become smooth and creamy. Add more lukewarm water, one teaspoon at a time, until the dressing reaches your desired consistency – it should be pourable but not too thin.
* Taste and adjust seasoning if needed (more salt, lemon juice, or garlic). You can add a pinch of cumin for extra flavor if desired.
4. Assemble the Wraps:
* Warm your tortillas or pita breads slightly if desired. This makes them more pliable and enjoyable. You can do this in a dry skillet, microwave, or briefly in the oven.
* Lay a tortilla or pita flat. Spread a generous layer of tahini dressing down the center.
* Arrange a layer of mixed greens or shredded lettuce over the dressing.
* Top with 3-4 baked falafel patties (you can gently break them up if you prefer).
* Add a handful of cherry tomatoes, cucumber slices, and red onion slices.
* If using, add pickled turnips or dill pickles and a few fresh mint leaves.
* Drizzle with a little more tahini dressing.
* Fold in the sides of the tortilla and then roll it up tightly from the bottom to create a secure wrap. If using pita bread, gently open the pocket and stuff it with the fillings.
* Serve immediately and enjoy your delicious homemade Baked Falafel Salad Wrap!
Nutrition
- Serving Size: one normal portion
- Calories: 550