Crispy Chickpea Wrap is a delicious, healthy meal that’s perfect for any time of day. I first tried making it when I wanted a quick and easy lunch that was both filling and full of flavor. The idea of roasting chickpeas to make them crispy, then wrapping them in a soft tortilla with fresh vegetables, really caught my attention. The Crispy Chickpea Wrap became a favorite in my house right away, and I knew I had found something special.
The Crunch and Freshnes
What makes the Crispy Chickpea Wrap so amazing is the crunch of the chickpeas. Roasting the chickpeas with a few simple spices gives them a satisfying crunch that pairs perfectly with the freshness of the veggies. In each bite, you get a burst of flavor from the crispy chickpeas, creamy avocado, and crunchy cucumber. The combination of textures in the wrap makes it hard to stop at just one!
Perfect for Any Meal
Crispy Chickpea Wrap is not only delicious but also easy to make. You can enjoy it as a quick lunch, a light dinner, or even as a snack. The beauty of the wrap is that you can customize it with your favorite vegetables, such as tomatoes, lettuce, or bell peppers. You can also add a drizzle of your favorite sauce to make it even more flavorful. It’s a meal that can fit into any part of your day, and it never disappoints!
Health Benefits of Crispy Chickpea Wrap
Not only does the Crispy Chickpea Wrap taste great, but it’s also a healthy option. Chickpeas are packed with protein and fiber, making this wrap a filling and satisfying choice. The fresh vegetables add vitamins and minerals, while the avocado provides healthy fats. This wrap is a balanced meal that’s good for your body and your taste buds.
Table of Contents
Chef’s Notes- Crispy Chickpea Wrap
- Soaking Chickpeas: Make sure to soak the chickpeas overnight or for at least 8 hours. This is key to making the falafel hold together well and gives them a better texture when frying. If you’re short on time, use canned chickpeas (drained and rinsed), but soaking gives the best result.
- Food Processor Technique: When blending the falafel ingredients, pulse them instead of fully blending. You want the mixture to be finely chopped but not pureed, keeping some texture for a nice bite in the final falafel.
- Falafel Ball Shape: Use wet hands to shape the falafel balls. This helps prevent the mixture from sticking to your hands and ensures even, smooth balls. If the mixture feels too wet, add a little extra flour to help it bind.
- Frying Temperature: Heat the oil to about 350°F (175°C) before frying. If the oil is too cool, the falafel will absorb too much oil and become greasy. If it’s too hot, they might burn before fully cooking inside. Test with a small piece of falafel to ensure the oil is at the right temperature.
- Air Fryer Option: For a healthier, lower-fat version, consider using an air fryer to cook the falafel. Follow your air fryer’s specific instructions, typically at 375°F for 10-15 minutes, flipping halfway through.
- Tahini Dressing Consistency: The tahini dressing should be smooth and pourable. If it’s too thick, add more cold water a teaspoon at a time until you reach the right consistency. A bit of lemon juice can also enhance the tanginess.
- Wrap Customization: Feel free to add more toppings based on your preferences—sliced avocado, feta cheese, or even a sprinkle of toasted sesame seeds for extra flavor. Pickled vegetables and fresh herbs like cilantro or dill also add great variety.
- Meal Prep Tip: The falafel mixture can be prepared and refrigerated for up to 24 hours. You can also bake the falafel in the oven at 375°F for about 20 minutes if you prefer a less oily option.
- Storage: If you have leftover falafel, store them in an airtight container in the fridge for up to 3 days. Reheat in a toaster oven or air fryer to keep them crispy. The tahini dressing can be stored in the fridge for up to a week.
Crispy Chickpea Wrap
4
wraps20
minutes10
minutes445
kcal30
minutes1
hourElevate your midday meal with our Crispy Chickpea Wrap! Packed with golden, crunchy chickpea bites, fresh crisp vegetables, smooth homemade hummus, and a tangy tahini drizzle, every bite bursts with vibrant flavors. Perfect for a nourishing and satisfying lunch that keeps you energized throughout the day. Whether you’re meal prepping or seeking a quick, wholesome option, this wrap is sure to become a favorite in your recipe collection. Dive into a delightful fusion of textures and tastes that celebrate the essence of Middle Eastern cuisine—crafted with love and expert flair!
Ingredients
- Fillings
4 large flatbreads or pita wraps
12 crispy chickpea patties
3/4 cup creamy bean dip
freshly shredded greens
sliced ripe tomatoes
crisp assorted pickles
tangy marinated onions
- Tahini Glaze
Two tablespoons sesame seed paste
Half a lemon juiced
A generous pinch of sea salt
Two to four tablespoons chilled liquid for consistency adjustment
- Falafel Mix
One cup dry chickpeas soaked overnight
One cup fresh parsley leaves
One cup chopped coriander
Ten sprigs of mint
Four green scallions
One clove minced garlic
Two tablespoons of flour of choice
One teaspoon ground cumin
Half teaspoon baking powder
Two tablespoons water
Salt and pepper to taste
Vegetable oil for frying
- Alternative Ingredients:
Falafel Balls: Substitute chickpea patties with lentil falafel for a variation.
Wraps/Pita: Use gluten-free or whole wheat wraps as alternatives for different dietary needs.
Hummus: Replace with baba ganoush or tzatziki for a different flavor profile.
Tahini: Can be substituted with peanut butter or almond butter for a nutty taste.
Flour: Use chickpea flour for a gluten-free option or all-purpose flour if gluten is not a concern.
Oil for Frying: Opt for avocado oil or olive oil for a healthier fat choice.
Directions
- Prepare Falafel Mixture – Begin by soaking 1 cup of dried chickpeas in water overnight or for at least 8 hours. Ensure the container used allows the chickpeas to expand as they will double in size. After soaking, drain and rinse the chickpeas thoroughly under cold water.
- Blend Ingredients – In a large food processor, combine the soaked chickpeas with 1 cup of parsley, 1 cup of cilantro, 10 mint leaves, 4 green onions, and 1 minced garlic clove. Add 2 tablespoons of your chosen flour, 1 teaspoon of cumin, half a teaspoon of baking powder, and 2 tablespoons of water. Season generously with salt and pepper. Pulse the mixture until it is well combined and finely chopped, being careful not to overblend to maintain some texture.
- Shape Falafel Balls – With wet hands, scoop a heaped tablespoon of the falafel mixture and form into balls, yielding approximately 12-16 falafel balls depending on size. If the mixture is too crumbly, add an additional spoon of water; if too wet, incorporate an extra spoon of flour. Place the shaped falafel on a parchment-lined tray and refrigerate for 30-60 minutes to set.
- Fry Falafel – Heat vegetable oil in a small pot over medium-high heat. Fry the falafel balls in batches for 2-3 minutes each until golden brown. Transfer the cooked falafel to a plate lined with paper towels to drain excess oil. *Optional*: For a healthier alternative, cook the falafel using an air fryer according to your device’s instructions.
- Prepare Tahini Dressing – In a small bowl, whisk together 2 tablespoons of tahini, juice from half a lemon, a pinch of salt, and 2 tablespoons of cold water until smooth and creamy. If the dressing is too thick, gradually add more cold water until desired consistency is achieved.
- Assemble Wrap – Arrange the wrap on a piece of parchment paper. Spread several spoonfuls of hummus in a vertical line across the center of the wrap. Layer with shredded lettuce, tomato slices, pickles, and marinated or sumac onions. Add four falafel balls on top, drizzle with tahini dressing, and carefully roll the wrap tightly like a burrito. Wrap with parchment paper for easy cleanup and serve immediately.
Equipment
- Food Processor
- Mixing bowls
- measuring cups and spoons
Nutrition Facts
- Calories: 445kcal
- Fat: 15g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 506mg
- Potassium: 1044mg
- Carbohydrates: 63g
- Fiber: 16g
- Sugar: 10g
- Protein: 20g
- Vitamin A: 2588IU
- Vitamin C: 45mg
- Calcium: 214mg
- Iron: 8mg
FAQ- Crispy Chickpea Wrap
Can I use canned chickpeas instead of dried ones?
Yes, you can use canned chickpeas. Just make sure to drain and rinse them thoroughly before using them. While dried chickpeas give the best texture, canned ones will still work well in a pinch.
Can I make this recipe gluten-free?
Absolutely! Use gluten-free wraps and substitute the flour with chickpea flour or another gluten-free alternative for the falafel. Make sure to check all ingredients to ensure they are gluten-free.
How do I make the falafel crispy?
Ensure the oil is hot enough (around 350°F) before frying the falafel. Don’t overcrowd the pan, as this can lower the oil temperature and result in soggy falafel. Alternatively, an air fryer is a great option for crispy, healthier falafel.
Can I prep the wraps ahead of time for lunch?
Yes, you can prepare the falafel and tahini dressing ahead of time. For the wraps, you can layer all the fillings and store them in the fridge wrapped tightly. Just add the dressing when ready to serve to avoid sogginess.
How can I adjust the flavor of the tahini dressing?
If you prefer a creamier or nuttier flavor, you can add a teaspoon of peanut butter or almond butter to the tahini dressing. For extra acidity, add a bit more lemon juice or even a splash of vinegar.
