Falafel Pita Wrap with Tahini Sauce and Pickled Vegetables

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-05-20 · Updated 2026-05-20

Golden-browned falafel balls wrapped in warm pita bread with crisp pickled vegetables and a rich tahini sauce for a vibrant, handheld meal. This greek-inspired sandwiches & wraps (vegetarian) ready in about 60 minutes blends soaked overnight dried chickpeas, small, roughly chopped onion, minced garlic cloves 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 480 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, soaked overnight dried chickpeas
• 1 small, roughly chopped onion
• 3, minced garlic cloves
• 1/2 cup, chopped fresh parsley
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp baking powder
• 1 tsp salt
• 1/2 tsp black pepper
• for frying, about 2 cups vegetable oil
• 4 pieces, warmed pita bread
• 1/2, thinly sliced cucumber
• 1 medium, julienned carrot
• 1/4 cup white vinegar
• 1/4 cup water
• 1 tbsp sugar
• 1/2 tsp (for pickling) salt
• 1/3 cup tahini paste
• 2 tbsp lemon juice
• 3 tbsp (for sauce) water

Instructions

1. Step 1: Drain 1 cup soaked dried chickpeas and pulse in a food processor with 1 small chopped onion, 3 minced garlic cloves, and 1/2 cup chopped fresh parsley until coarsely ground but not pureed.
2. Step 2: Transfer to a bowl and mix in 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp baking powder, 1 tsp salt, and 1/2 tsp black pepper. Refrigerate the mixture for 30 minutes to firm up.
3. Step 3: Meanwhile, prepare pickled vegetables by combining 1/4 cup white vinegar, 1/4 cup water, 1 tbsp sugar, and 1/2 tsp salt in a bowl. Add 1/2 thinly sliced cucumber and 1 julienned carrot, stirring to coat. Let sit for at least 20 minutes.
4. Step 4: Heat 2 cups vegetable oil in a deep skillet to 350°F. Shape falafel mixture into 12 small balls and fry in batches for 3-4 minutes until golden brown and crisp. Drain on paper towels.
5. Step 5: For tahini sauce, whisk 1/3 cup tahini paste with 2 tbsp lemon juice, 3 tbsp water, and 1 minced small garlic clove until smooth and creamy.
6. Step 6: Assemble the wrap by placing 3 falafel balls onto each warmed pita bread, topping with pickled vegetables and drizzling generously with tahini sauce. Fold and serve immediately.