Chickpea and Herb Falafel Wrap with Tahini Yogurt Sauce

By AislePrompt Editorial · Published 2026-05-15 · Updated 2026-05-15

Warm pita stuffed with crispy baked falafel balls, fresh herbs, and a tangy tahini yogurt sauce for a satisfying handheld meal. This Lebanese-inspired sandwich and wrap recipe (vegetarian), ready in about 65 minutes, pairs canned chickpeas, fresh parsley, fresh cilantro for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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.

Ingredients

• 1 can (15 oz), drained and rinsed canned chickpeas
• 1/2 cup packed fresh parsley
• 1/4 cup packed fresh cilantro
• 1 small, roughly chopped yellow onion
• 3 garlic cloves
• 1 1/2 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp baking powder
• 3 tbsp all-purpose flour
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp (for brushing) olive oil
• 1/2 cup plain Greek yogurt
• 2 tbsp tahini paste
• 1 tbsp fresh lemon juice
• 2 tbsp water
• 4 rounds pita bread
• 1 medium, thinly sliced tomato
• 1/2 medium, thinly sliced cucumber

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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.