Falafel Wrap with Lemon Tahini Sauce

Falafels are often deep-fried which gives them a crunchy texture, but also extra calories. This recipe uses a little oil for pan-frying, which results in a crispy texture with less added fat.

Falafel Wrap with Lemon Tahini Sauce


Quantity Ingredients
1 can (19 oz/540 ml) chickpeas, drained and rinsed well
3/4cup (175 ml) coarsely chopped parsley
1/2 cup (125 ml) coarsely chopped onion
1/2 cup (125 ml) coarsely chopped cilantro
1/4 cup (50 ml) whole-wheat breadcrumbs
1 medium egg
2 cloves garlic
1 tsp (5 ml) ground cumin
1/4 tsp (1 ml) coarse sea salt
Pinch red pepper flakes, or to taste
1 tbsp (15 ml) canola oil
1/4cup (50 ml) tahini
2 tsp (10 ml) freshly squeezed lemon juice
2 tbsp (25 ml) water
2 cups (500 ml) coarsely chopped spinach
1 large tomato, sliced
3 whole-wheat or multigrain pitas (6 inch/15 cm each), cut in half and opened to form a pocket; You can also use 10" whole wheat wraps if you prefer


In a food processor, combine chickpeas, parsley, onion, cilantro, breadcrumbs, egg, garlic, cumin, salt and red pepper flakes; pulse until ingredients are well blended.

Using clean hands, form the falafel dough into 12 uniform-sized balls.  Gently press on each falafel to flatten it until it’s about 2-inches across.   Place falafel balls on a plate and set aside.

Heat oil in a large skillet over medium heat.  When pan is hot, add falafel balls and cook for 4 minutes per side, or until falafels are golden brown. 

In a small bowl, whisk together tahini, lemon juice and water; mix until just combined and runny (add an extra tablespoon of water if tahini thickens too much).

Stuff each pita half with two falafel balls, spinach and lettuce; drizzle with 1 tbsp lemon tahini sauce – serve immediately. (Other recommended fillings:  sliced cucumber, sliced radish, pickled turnip and chopped avocado.)

Serves 6.

Nutrition per serving: 312 cal, 12 g pro, 11 g total fat (2 g saturated fat), 44 g carb, 7 g fibre, 27 mg chol, 389 mg sodium

Source: Leslie Beck's Healthy Kitchen