Smashed Falafel Wrap- the easiest way to make a falafel wrap without frying
If you're craving a quick and satisfying lunch, this Smashed Falafel Wrap is the perfect choice! Inspired by a delightful meal I first tried in a small store in Geneva, this wrap is a vegetarian treat that's easy to make and packed with flavor. You'll love how the smashed falafel, cooked to perfection, is layered in a soft pita with fresh veggies like lettuce, onions, and tomato, plus a sprinkle of feta for added richness. A creamy tahini yogurt sauce brings it all together, and a side of harissa adds just the right amount of heat. Whether you use a homemade falafel mix or your favorite store-bought version, this wrap is a delicious, high-protein option—especially when wrapped in a flaxseed pita!
Happy Cooking!
Servings: 4-5 servings
Prep Time: 15-20 mins
Baking Time: 1 hour
Total Time: 1.5 hours
Ingredients:
7-9 falafels or about 1.5 cups of the mixture; uncooked; check notes
3-4 pita wraps
1.5 cups of romaine lettuce cut into pieces; check notes
1/4 small red onion cut into thin slices
4-6 grape tomatoes cut into half
1/4 cup crumbled feta cheese
Olive oil to cook
2-3 tbsp harissa/spicy sauce of your choice; check notes
Yogurt Tahini sauce:
1/4 cup nonfat Greek yogurt
2-3 tbsp tahini
1/4-1/2 cup hot water
Directions:
Put a pan on medium heat.
On a wrap spread some uncooked falafel mixture. I used about 2 falafels worth of mixture on a pita. Spread it out thin all over the pita.
Once the pan is warm, spread a little olive oil. Place the pita falafel face down . Let it cook for 4-6 minutes ensuring it cooks all over and starts browning. Rotate it to cook evenly. You made need to add some olive oil around the edges if need be to ensure an even cook all over.
Carefully flip it over and cook on low for 1 minute.
Yogurt Tahini sauce: I like to start prepping the yogurt spread while the pitas are cooking. mix tahini and Greek yogurt. It will clump together. Add hot water and mix carefully till it is a smooth sauce. Add 1/4 cup at a time and add more as needed.
Once cooked, layer the wrap. Top the cooked falafel side with lettuce, onions, tomatoes, feta cheese, and the yogurt tahini sauce.
Roll it into a wrap and serve!
You can serve these with any condiments you like, my go-to for this is more of the yogurt spread and harrisa!
Notes/Tips:
I used my Falafel recipe that I had frozen and kept. Thaw before using it.
I like to prep the romaine lettuce by chopping it and then washing it in ice water. Drain it well and air dry completely before using.
You can use any spicy spread you like- for this, I like to use harissa (trader joes) or spicy sandwich spread (cento)
You can add sliced olives as well.
You can use a ready-packed falafel mix that you get in stores.
