Spiced Chickpea Falafel Wraps with Cucumber-Yogurt Sauce
Crispy chickpea patties spiced with cumin and coriander, wrapped in flatbreads with a cooling cucumber-yogurt sauce. This middle eastern-inspired quick meals ready in about 35 minutes blends (15 oz) chickpeas, onion, garlic 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 320 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 can (15 oz) chickpeas
- 1/2 cup onion
- 2 cloves garlic
- 1 tbsp ground cumin
- 1 tsp ground coriander
- 1/4 cup fresh parsley
- 1/4 cup all-purpose flour
- 2 tbsp olive oil
- 4 whole-wheat flatbreads
- 1/2 cup cucumber
- 1/4 cup plain yogurt
- 1 tbsp lemon juice
- 1/4 tsp salt
Instructions
- Step 1: Drain and rinse 1 can chickpeas. Pulse chickpeas, 1/2 cup diced onion, 2 minced garlic cloves, 1 tbsp ground cumin, 1 tsp ground coriander, and 1/4 cup chopped parsley in a food processor until finely chopped but not pureed.
- Step 2: Add 1/4 cup all-purpose flour and pulse to combine. Form mixture into 8 patties, about 1 inch thick.
- Step 3: Heat 2 tbsp olive oil in a skillet over medium heat. Fry patties for 4-5 minutes per side until golden brown and crisp.
- Step 4: Grate 1/2 cup cucumber and mix with 1/4 cup plain yogurt, 1 tbsp lemon juice, and 1/4 tsp salt to make sauce.
- Step 5: Warm 4 whole-wheat flatbreads in a dry skillet for 30 seconds per side. Assemble wraps with 2 patties each, 2 tbsp cucumber-yogurt sauce, and extra parsley.
Frequently asked questions
How long does Spiced Chickpea Falafel Wraps with Cucumber-Yogurt Sauce take to make?
Total time is about 35 minutes (25 min prep + 10 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Spiced Chickpea Falafel Wraps with Cucumber-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 Spiced Chickpea Falafel Wraps with Cucumber-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 Spiced Chickpea Falafel Wraps with Cucumber-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.
What goes well with Spiced Chickpea Falafel Wraps with Cucumber-Yogurt Sauce?
Middle Eastern quick meals like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
Perfect for a quick weeknight dinner. The sauce was the star.
- ★★★★★
These were a hit with my family! So flavorful and easy to make.
- ★★★★☆
My kids loved these wraps. The sauce was creamy and refreshing.
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