Avo falafel wraps are a delicious, healthy, and filling meal that’s easy to prepare. The combination of crispy falafel, creamy avocado, and fresh veggies wrapped in soft flatbread creates a perfect balance of flavors and textures. Here’s how to make the perfect avo falafel wrap at home.
Ingredients:
For the Falafel:
- 1 can of chickpeas, drained and rinsed (or 1 ½ cups cooked chickpeas)
- 1 small onion, chopped
- 3 garlic cloves, minced
- ¼ cup fresh parsley, chopped
- ¼ cup fresh cilantro, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp baking powder
- 2 tbsp flour (or chickpea flour for gluten-free)
- Salt and pepper, to taste
- 2-3 tbsp olive oil (for frying)
For the Wrap:
- 4 large flatbreads or tortillas
- 2 ripe avocados, sliced or mashed
- 1 cup shredded lettuce or mixed greens
- 1 small cucumber, thinly sliced
- 1 small red onion, thinly sliced
- 1 small tomato, thinly sliced
- ½ cup hummus (optional)
- Tahini sauce or your favorite dressing
Instructions:
1. Make the Falafel:
- Blend the Ingredients: In a food processor, add chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, flour, salt, and pepper. Pulse until the mixture is coarse and sticky. Be careful not to over-process — you want a slightly chunky texture for the falafel.
- Shape the Falafel: Use your hands to form the mixture into small balls or patties, about the size of a golf ball.
- Cook the Falafel: Heat olive oil in a pan over medium heat. Fry the falafel balls for 2-3 minutes on each side, until golden brown and crispy. Once done, set them on a paper towel to drain any excess oil.
2. Prepare the Wrap:
- Spread the Base: Take your flatbread and spread a generous layer of hummus (optional) on it.
- Add the Veggies: Layer the shredded lettuce, cucumber, red onion, and tomato slices on top.
- Place the Falafel: Add 3-4 falafel balls (or patties) onto the wrap.
- Add Avocado: Top with sliced or mashed avocado for a creamy element.
3. Drizzle with Sauce:
- Drizzle the tahini sauce or any dressing of your choice over the fillings to add an extra burst of flavor.
4. Wrap and Serve:
- Fold the sides of the wrap inward and roll it up tightly. You can toast the wrap lightly on a pan or serve it as is.
Tips for the Perfect Avo Falafel Wrap:
- Crispy Falafel: For a crispier falafel, bake them in the oven at 200°C (400°F) for 20-25 minutes, turning halfway through.
- Avocado Selection: Use ripe but firm avocados to avoid a mushy texture.
- Customizable Wrap: Feel free to add other veggies like bell peppers, shredded carrots, or pickles to suit your taste.
Avo falafel wraps are a versatile, plant-based meal that’s packed with protein, fiber, and healthy fats. Whether you’re looking for a quick lunch or a satisfying dinner, this recipe is sure to become a favorite. Enjoy your flavorful wrap with a side of fries or a fresh salad!
