Chickpea and Herb Falafel Wrap with Tahini Yogurt Sauce

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Warm pita stuffed with crispy baked falafel balls, fresh herbs, and a tangy tahini yogurt sauce for a satisfying handheld meal. This lebanese-inspired sandwiches & wraps (vegetarian) ready in about 65 minutes blends packed fresh parsley, packed fresh cilantro, small, roughly chopped yellow onion into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 350 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 40 min Cook: 25 min Serves 4 Lebanese cuisine 350 cal/serving
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Ingredients

Instructions

  1. Step 1: In a food processor, combine 1 can (15 oz) drained chickpeas, 1/2 cup packed fresh parsley, 1/4 cup packed fresh cilantro, 1 small roughly chopped yellow onion, and 3 garlic cloves. Pulse until coarsely ground but not pureed.
  2. Step 2: Transfer mixture to a bowl and stir in 1 1/2 tsp ground cumin, 1 tsp ground coriander, 1 tsp baking powder, 3 tbsp all-purpose flour, 1 tsp salt, and 1/2 tsp black pepper until combined. Chill for 30 minutes.
  3. Step 3: Preheat oven to 400°F (200°C). Shape the falafel mixture into 12 small balls and place on a parchment-lined baking sheet. Brush each with 2 tbsp olive oil.
  4. Step 4: Bake falafel for 20-25 minutes, turning halfway, until golden and firm.
  5. Step 5: Meanwhile, whisk together 1/2 cup plain Greek yogurt, 2 tbsp tahini paste, 1 tbsp fresh lemon juice, and 2 tbsp water until smooth.
  6. Step 6: Warm 4 pita breads in the oven for 3 minutes. To assemble, spread a generous spoonful of tahini yogurt sauce on each pita, add 3 falafel balls, and top with thin slices of 1 medium tomato and 1/2 medium cucumber. Fold and serve immediately.

Equipment for this recipe

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Frequently asked questions

How long does Chickpea and Herb Falafel Wrap with Tahini Yogurt Sauce take to make?

Total time is about 65 minutes (40 min prep + 25 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Chickpea and Herb Falafel Wrap with Tahini Yogurt Sauce?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Chickpea and Herb Falafel Wrap with Tahini Yogurt Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Chickpea and Herb Falafel Wrap with Tahini Yogurt Sauce for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Chickpea and Herb Falafel Wrap with Tahini Yogurt Sauce vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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