Vegan Mediterranean Wrap
A fresh and satisfying wrap packed with homemade baked falafel, creamy hummus, and crisp vegetables, all drizzled with a zesty tahini sauce. A perfect plant-based lunch that's full of flavor and protein.
For 2 servings
Prepare the baked falafel mix.
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a food processor, combine the rinsed chickpeas, chopped red onion, garlic, parsley, olive oil, cumin, coriander, salt, and pepper.
- Pulse 8-10 times until the mixture is coarsely ground. Avoid over-processing; it should not be a smooth paste.
TIPMake sure the chickpeas are very dry before processing. Excess moisture can make the falafel fall apart.Shape and bake the falafel.
- Scoop about 2 tablespoons of the mixture at a time and form into 6 small patties, about 2 inches wide.
- Place the patties on the prepared baking sheet.
- Bake for 10 minutes, then carefully flip them over.
- Bake for another 8-10 minutes, until golden brown and firm.
Make the tahini drizzle.
While the falafel bakes, whisk together the tahini, lemon juice, and water in a small bowl until smooth and pourable. If it's too thick, add another teaspoon of water.
Assemble the wraps.
- Warm the lavash wraps for a few seconds in a microwave or a dry pan to make them more pliable.
- Spread 2 tablespoons of hummus down the center of each wrap.
- Layer with spinach, tomato slices, cucumber, and sliced red onion.
- Place 3 warm baked falafel on top of the vegetables.
- Drizzle with the tahini sauce.
Fold and serve immediately.
Fold in the sides of the lavash, then roll it up tightly from the bottom. Slice in half if desired and enjoy right away.
TIPFor meal prep, store the falafel, veggies, and sauce in separate containers and assemble just before eating to prevent sogginess.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, toast the cumin and coriander seeds in a dry pan before grinding them.
- 2If you don't have a food processor, you can mash the chickpeas with a potato masher and finely chop the other ingredients.
- 3Feel free to add other veggies like shredded carrots, bell peppers, or pickled turnips.
- 4The falafel mixture can be made a day ahead and stored in the fridge.
Adapt it for your goals.
Gluten free
Use a certified gluten-free lavash or large lettuce leaves (like romaine or iceberg) to make it a lettuce wrap.
quickQuick
Save time by using pre-made store-bought falafel. Simply heat them according to package directions and assemble the wrap.
high proteinHigh protein
Add 1/4 cup of cooked quinoa or extra chickpeas to each wrap for an additional protein boost.
spicySpicy
Add 1/4 teaspoon of cayenne pepper or a chopped jalapeño to the falafel mixture for a spicy kick.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Chickpeas are a fantastic source of protein, which is essential for muscle repair, and helps keep you feeling full and satisfied.
High in Dietary Fiber
With whole-grain lavash, chickpeas, and plenty of fresh vegetables, this wrap provides a significant amount of fiber, supporting digestive health and stable blood sugar levels.
Rich in Healthy Fats
The tahini and olive oil contribute heart-healthy monounsaturated fats, which are beneficial for overall cardiovascular health.
Frequently asked questions
Yes, this wrap is very healthy. It's packed with plant-based protein from chickpeas, fiber from whole grains and vegetables, and healthy fats from tahini and olive oil. Baking the falafel instead of frying significantly reduces the fat content.