Chickpea and Tahini Falafel Wrap with Garlic Yogurt Sauce

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-05-15 · Updated 2026-05-15

A vibrant falafel wrap packed with spiced chickpea patties, crisp vegetables, and a creamy garlic yogurt sauce inspired by Lebanese street food. This lebanese-inspired sandwiches & wraps (vegetarian) ready in about 75 minutes blends dried chickpeas, small, roughly chopped onion, chopped fresh parsley 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 450 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.

Ingredients

• 1 cup dried chickpeas
• 1 small, roughly chopped onion
• 1/2 cup, chopped fresh parsley
• 1/4 cup, chopped fresh cilantro
• 3 cloves garlic cloves
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp baking powder
• 1 tsp salt
• for frying, about 2 cups vegetable oil
• 3 tbsp tahini
• 1/2 cup plain Greek yogurt
• 1 tbsp lemon juice
• 1 clove, minced garlic clove (for sauce)
• 4 large pieces pita bread
• 1/2, thinly sliced cucumber
• 1 medium, sliced tomato
• 1 cup lettuce leaves

Instructions

1. Step 1: Soak 1 cup dried chickpeas overnight in cold water, then drain thoroughly.
2. Step 2: In a food processor, combine soaked chickpeas, 1 small chopped onion, 1/2 cup chopped fresh parsley, 1/4 cup chopped cilantro, 3 garlic cloves, 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp baking powder, and 1 tsp salt. Pulse until coarse but well combined; do not over-process into a paste.
3. Step 3: Transfer falafel mixture to a bowl, cover, and refrigerate for 30 minutes to firm up.
4. Step 4: While falafel chills, prepare the garlic yogurt sauce by whisking together 3 tbsp tahini, 1/2 cup plain Greek yogurt, 1 tbsp lemon juice, and 1 minced garlic clove until smooth; refrigerate.
5. Step 5: Heat 2 cups vegetable oil in a deep skillet over medium-high heat to 350°F.
6. Step 6: Form falafel mixture into 12 small patties or balls with wet hands, then fry in batches for 3-4 minutes each side until deep golden brown and crispy; drain on paper towels.
7. Step 7: Warm 4 large pita breads briefly in a dry skillet or oven.
8. Step 8: Assemble wraps by spreading 2 tbsp garlic yogurt sauce on each pita, layering 3 falafel patties, 1/4 sliced cucumber, 1/4 sliced tomato, and 1/4 cup lettuce leaves. Fold and serve immediately.