Introduction
Craving a healthy and flavorful lunch or dinner option? Look no further than the baked falafel wrap with creamy cucumber yogurt sauce! This recipe combines the goodness of homemade or store-bought baked falafel with fresh vegetables and a zesty, cooling sauce, all wrapped in a warm pita. It’s a delicious and satisfying meal that’s perfect for busy weeknights or weekend picnics.
This recipe offers a healthier alternative to traditional fried falafel, reducing the fat content without compromising on taste. We’ll guide you through each step, from preparing the falafel to assembling the perfect wrap.
Baked Falafel Wrap Recipe
Ingredients
- For the Falafel:
- 1 cup dried chickpeas, soaked overnight
- 1/2 cup chopped fresh parsley
- 1/4 cup chopped fresh cilantro
- 1/4 cup chopped onion
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon chili powder (optional)
- 1/4 teaspoon baking powder
- Salt and pepper to taste
- 2 tablespoons olive oil
- For the Cucumber Yogurt Sauce:
- 1 cup plain Greek yogurt
- 1/2 cup grated cucumber, squeezed dry
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- 1 tablespoon chopped fresh dill
- Salt and pepper to taste
- For the Wraps:
- 4 pita breads
- 1 cup chopped lettuce
- 1/2 cup chopped tomatoes
- 1/4 cup thinly sliced red onion
- Optional: Hummus, tahini, hot sauce
Instructions
- Prepare the Falafel: Drain and rinse the soaked chickpeas. In a food processor, combine the chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, chili powder (if using), baking powder, salt, and pepper. Process until a coarse mixture forms. Do not over-process.
- Shape the Falafel: Using your hands, form the mixture into small patties or balls.
- Bake the Falafel: Preheat oven to 375°F (190°C). Lightly brush a baking sheet with olive oil. Place the falafel on the baking sheet and brush the tops with olive oil. Bake for 20-25 minutes, or until golden brown and crispy, flipping halfway through.
- Prepare the Cucumber Yogurt Sauce: In a bowl, combine the Greek yogurt, grated cucumber, lemon juice, garlic, dill, salt, and pepper. Mix well and refrigerate for at least 30 minutes to allow the flavors to meld.
- Warm the Pita Breads: Warm the pita breads in a dry skillet or in the oven for a few seconds until pliable.
- Assemble the Wraps: Spread a generous amount of cucumber yogurt sauce on each pita bread. Add lettuce, tomatoes, red onion, and baked falafel. Top with optional hummus, tahini, or hot sauce.
- Wrap and Serve: Fold the sides of the pita bread inward and roll up tightly. Serve immediately.
Tips and Variations
- Chickpea Preparation: Soaking the chickpeas overnight is crucial for achieving the right texture. If you’re short on time, you can use canned chickpeas, but the texture will be slightly different. Be sure to drain and rinse them thoroughly.
- Spice Level: Adjust the amount of chili powder to your preferred spice level. You can also add a pinch of cayenne pepper for extra heat.
- Vegetable Options: Feel free to customize the vegetables in your wrap. Consider adding cucumbers, bell peppers, or even pickled vegetables.
- Sauce Variations: For a different flavor profile, try adding a squeeze of lime juice or a dash of hot sauce to the cucumber yogurt sauce. You can also use a tahini-based sauce.
- Gluten-Free Option: Use gluten-free pita bread or serve the falafel with a salad instead of a wrap.
- Make Ahead: The falafel can be prepared and baked ahead of time. Store them in the refrigerator and reheat before assembling the wraps. The cucumber yogurt sauce can also be made ahead and stored in the refrigerator for up to 3 days.
Health Benefits
This baked falafel wrap is packed with nutrients and offers several health benefits:
- High in Protein: Chickpeas are an excellent source of plant-based protein, which is essential for building and repairing tissues.
- Rich in Fiber: Fiber promotes healthy digestion and helps you feel full and satisfied.
- Good Source of Vitamins and Minerals: Chickpeas are rich in vitamins and minerals, including iron, folate, and magnesium.
- Lower in Fat than Fried Falafel: Baking the falafel significantly reduces the fat content compared to traditional frying methods.
- Probiotic Benefits: Greek yogurt contains probiotics, which are beneficial bacteria that promote gut health.
Conclusion
This baked falafel wrap with cucumber yogurt sauce is a delicious, healthy, and versatile meal that’s perfect for any occasion. With its flavorful falafel, refreshing sauce, and customizable fillings, it’s sure to become a new favorite. So, gather your ingredients and get ready to enjoy this satisfying and guilt-free delight! Experiment with different variations to create your perfect falafel wrap.
