Lemon-Tahini Falafel Wrap with Garlic Yogurt Sauce

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-05-15 · Updated 2026-05-15

Crispy falafel balls infused with fresh herbs and lemon zest, wrapped in warm pita with a velvety garlic yogurt sauce and crunchy vegetables. This middle eastern-inspired sandwiches & wraps (vegetarian) ready in about 30 minutes blends dried chickpeas, packed fresh parsley leaves, packed fresh cilantro leaves 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 420 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
• 1/2 cup, packed fresh parsley leaves
• 1/4 cup, packed fresh cilantro leaves
• 1 small, roughly chopped onion
• 3, minced garlic cloves
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp baking powder
• 3 tbsp all-purpose flour
• 1 tsp lemon zest
• 1 tsp salt
• 1/2 tsp black pepper
• for frying, about 2 cups vegetable oil
• 1/4 cup tahini
• 1/2 cup plain Greek yogurt
• 1, minced garlic clove
• 2 tbsp lemon juice
• 4 rounds pita bread
• 1/2, sliced thin cucumber
• 1 medium, sliced tomato

Instructions

1. Step 1: Soak 1 cup dried chickpeas in cold water for at least 12 hours or overnight, then drain thoroughly.
2. Step 2: In a food processor, combine the soaked chickpeas, 1/2 cup fresh parsley leaves, 1/4 cup fresh cilantro leaves, 1 small roughly chopped onion, 3 minced garlic cloves, 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp baking powder, 3 tbsp all-purpose flour, 1 tsp lemon zest, 1 tsp salt, and 1/2 tsp black pepper. Pulse until a coarse, sticky mixture forms, avoiding over-processing into a paste.
3. Step 3: Refrigerate the falafel mixture for 30 minutes to firm up.
4. Step 4: While chilling, prepare the garlic yogurt sauce by whisking together 1/4 cup tahini, 1/2 cup plain Greek yogurt, 1 minced garlic clove, and 2 tbsp lemon juice in a small bowl. Season with a pinch of salt.
5. Step 5: Heat 2 cups vegetable oil in a deep skillet over medium-high heat to 350°F.
6. Step 6: Form the falafel mixture into golf ball-sized balls using about 2 tbsp each.
7. Step 7: Fry the falafel balls in batches for 3-4 minutes, turning occasionally, until golden brown and crisp on all sides. Drain on paper towels.
8. Step 8: Warm 4 pita bread rounds in a dry skillet or oven.
9. Step 9: Assemble each wrap by spreading 2 tbsp garlic yogurt sauce on a pita, layering with 3-4 falafel balls, 1/4 sliced cucumber, 1/4 sliced tomato, and 1/4 cup shredded romaine lettuce. Drizzle additional garlic yogurt sauce on top, then fold and serve immediately.