4.8 from 12 votes
Easy Baked Falafel Wraps - Gluten Free
Lightened up baked falafel wraps are just as delicious as its traditionally fried version, at a reduction of the calories and fat.
Prep Time
15 mins
Cook Time
20 mins
Soaking Time
8 hrs
Total Time
35 mins
Servings:
4
Servings (makes approx 20-22 falafel)
Calories:
268 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
- 1 cup chickpeas soaked overnight. (Do NOT use canned, dry uncooked
- 1 cup cilantro roughly chopped and loosely packed, or parsley
- 1 yellow onion roughly chopped
- 4 tablespoon lemon juice approx 1 large lemon
- 2 tablespoon olive oil
- 1 teaspoon basil dried
- 2 teaspoon garlic powder
- 1.5 teaspoon cumin
- ½ teaspoon baking powder
- ¾ teaspoon salt sea salt
- ¼ teaspoon black pepper
Optional Ingredients
- whole wheat pita bread gluten free if needed
- tomato
- cucumber
- red onion
- cilantro or parsley or dill, fresh
- tahini
Instructions
- Line a baking tray with parchment and preheat your oven to 400 degrees F.
- Drain chickpeas well and add to your food processor along with all remaining ingredients. Process until crumbly but not pureed. Do not over process.
- Form the mixture into small (1-1.5") balls, squeezing out excess moisture with your hands, then flatten slightly and shape into patty/nugget shape. Place on prepared baking sheet.
- Bake for 15 minutes and then flip your falafel and bake for another 5 minutes until lightly golden brown. Don't overcook your falafel or they will get too dry.
- Serve in pitas with your favourite toppings and sauces or use as salad toppers.
Cup of Yum
Notes
- Make sure to thoroughly drain your chickpeas and pat them and your parley or cilantro dry with a clean dish towel before transferring to your food processor.
- Squeeze out extra moisture over your kitchen sink when forming your falafel balls, before flattening into a disc shape.
- Don't over process your ingredients in the food processor. You want a slightly chunky mixture for the best possible texture. (Refer to image above.)
- Do not sub for canned chickpeas, as they'll be very mushy and alter the texture of your falafel.
- Serving size is for one fourth of the recipe or approx 5 falafel of the 20 falafel yield.
- Pita, wrap, or additional toppings are not included in the calculation.
- Leftovers keep refrigerated for up to 4 days. Store in a sealed container and reheat in the oven at 350 degrees for about 10 minutes.
Nutrition Information
Calories
268cal
(13%)
Carbohydrates
36g
(12%)
Protein
11g
(22%)
Fat
10g
(15%)
Monounsaturated Fat
6g
(30%)
Sodium
507mg
(21%)
Potassium
554mg
(12%)
Fiber
10g
(40%)
Sugar
7g
(14%)
Vitamin A
317IU
(6%)
Vitamin C
11mg
(12%)
Calcium
106mg
(11%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4 Servings (makes approx 20-22 falafel)
Amount Per Serving
Calories 268
% Daily Value*
| Calories | 268cal | 13% |
| Carbohydrates | 36g | 12% |
| Protein | 11g | 22% |
| Fat | 10g | 15% |
| Monounsaturated Fat | 6g | 30% |
| Sodium | 507mg | 21% |
| Potassium | 554mg | 12% |
| Fiber | 10g | 40% |
| Sugar | 7g | 14% |
| Vitamin A | 317IU | 6% |
| Vitamin C | 11mg | 12% |
| Calcium | 106mg | 11% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.