Mediterranean Falafel Wrap with Tzatziki

Mediterranean Falafel Wrap with Tzatziki

VegetarianMediterraneanLunchQuickEasyFamily-Friendly
⏱️ 20m PREP
🔥 10m COOK
👥 4 SERVINGS
350 CAL/SERV
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Overview

A delicious and healthy wrap featuring crispy falafel, fresh vegetables, and creamy tzatziki sauce, perfect for a satisfying Mediterranean meal.

Macronutrients per serving

67
grams
Protein
12.0g 18%
Fat
15.0g 22%
Carbs
40.0g 60%

Rich in nutrients

☀️ Vitamin C
25% DV
Supports immune function
🔺 Calcium
15% DV
Essential for bone health
🔺 Iron
20% DV
Important for healthy blood cells
🌾 Dietary Fiber
32% DV
Aids in digestion and promotes satiety
☀️ Vitamin A
10% DV
Essential for vision and immune health

Ingredients

Falafel

  • 1 cup dried chickpeas soaked overnight
  • 1/2 cup onion chopped
  • 1/4 cup fresh parsley chopped
  • 3 cloves garlic minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon baking powder
  • 2 tablespoons flour

Tzatziki Sauce

  • 1 cup Greek yogurt
  • 1/2 cup cucumber grated and drained
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice freshly squeezed
  • 2 cloves garlic minced
  • 1/4 teaspoon salt
  • 1 tablespoon fresh dill chopped

Wrap

  • 4 pieces flatbreads or wraps
  • 2 cups mixed lettuce chopped
  • 1 cup tomatoes diced
  • 1/2 cup red onion sliced
  • 1/2 cup feta cheese crumbled

Instructions

  1. 1 Prepare the falafel by combining soaked chickpeas, onion, parsley, garlic, cumin, coriander, salt, pepper, baking powder, and flour in a food processor. Process until a coarse mixture forms.
  2. 2 Shape the processed falafel mixture into small balls or patties using your hands.
  3. 3 Heat oil in a frying pan over medium heat. Fry the falafel balls until golden brown and crispy, about 3-4 minutes per side.
  4. 4 For the tzatziki sauce, combine Greek yogurt, grated cucumber, olive oil, lemon juice, garlic, salt, and dill in a bowl. Mix well and refrigerate until ready to use.
  5. 5 Warm the flatbreads or wraps on a dry skillet or in the oven until pliable.
  6. 6 To assemble the wraps, spread a generous amount of tzatziki sauce on each flatbread.
  7. 7 Place a few falafel balls in the center of each wrap, then top with mixed lettuce, diced tomatoes, sliced red onion, and crumbled feta cheese.
  8. 8 Fold the sides of the flatbread over the filling and roll it up tightly to form a wrap.
  9. 9 Serve the wraps immediately, or wrap them in foil for a portable meal.

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