Light and satisfying Falafel Pita Wrap made with vegan baked falafel, vegan tzatziki, tahini sauce, and a tangy rice with olives and cucumbers. So many delicious flavors and textures! Easy, 40-minute recipe for lunch or a warm weather dinner.
Falafel has been a long-time favorite in our house and when we travel or eat out. It is such an easy way to get plant-based protein! Plus, the flavors, textures, and toppings that go into a Falafel Pita are what really make it come together.
This recipe is a filling, high-protein variation that includes a vibrant rice that is bursting with flavor from lemon juice, vinegar, and chopped olives and cucumbers.
The recipe includes a Vegan Tzatziki that is tangy and refreshing, as well as a tahini sauce that you may want to double...just in case. 😉
What is Falafel?
Traditionally, falafel is a ball of deep-fried chickpeas, herbs, and spices. Sometimes fava beans are used, or a combination of both. Here we keep it light and healthy with a baked version.
Falafel originated in Egypt and is popular in Middle Eastern cuisine. In Greek cuisine, Revithokeftedes are similar to falafel in that they use chickpeas, but they are actually quite different.
This recipe is by no means authentic, so please keep that in mind if you are looking for something more traditional! I put a Greek spin on falafel pita here by adding the tzatziki.
Why You'll Love This Falafel Pita Recipe
- So healthy! Brown rice and chickpeas are both high in protein, coconut yogurt provides probiotics, and there are so many other nutritious ingredients—herbs, spices, cucumbers, and lemon.
- Many delicious flavors and textures. From tangy, rich tahini sauce to bright and cooling tzatziki, along with crispy, chewy falafel, and the crunch of toasted pita bread and crisp cucumbers—this dish is bursting with flavor!
- Freezer-friendly! The baked falafel can be frozen separately to be used in any recipe for later.
- Perfect for lunch or dinner. A satisfying lunch or a light and refreshing warm weather dinner.
Ingredients
When looking at the recipe card, it may seem like a lot of ingredients! But truthfully, so many of the same ingredients are used in each of the components so it keeps things quite simple! 🙂
- Chickpeas: I use canned to keep it simple, but you can use dried chickpeas. See the notes!
- Spices: Salt, cumin, paprika, za'atar, black pepper.
- Herbs: Parsley and dill.
- Breadcrumbs: Essential for a crispy outer layer.
- Brown rice: Couscous or orzo would make great substitutes.
- Kalamata olives: Buy them sliced for easier prepping.
- Cucumbers: Used in both the rice and the tzatziki.
- Olive oil: Use high quality extra-virgin olive oil.
- Red wine vinegar: Use a good, high quality brand for optimal flavor.
- Lemon juice: Freshly squeezed!
- Coconut yogurt: Find one with active cultures for best flavor.
- Garlic cloves: You'll need a garlic press, or you can grate the garlic or finely mince.
- Tahini
- Toasted sesame oil: Regular is okay here too.
- Tamari: Or use liquid aminos.
- Maple syrup: Coconut or brown sugar works too.
- Pita rounds: Try to find an authentic brand, buy locally, or make your own!
- Lettuce: I used red leaf lettuce, but any fresh and sweeter types work well.
How to Make a Falafel Pita Wrap
Start by preparing the rice. Add dry brown rice, 2 cups of water, and a splash of olive oil (optional) to a large pot and bring to a boil, then simmer with a lid on for about 30-40 minutes.
Preheat the oven to 350F. Lightly oil a baking sheet or lay down parchment paper.
Assemble the falafel. Drain and rinse the chickpeas, then pat dry. Add to a food processor and pulse until forming a crumbly paste.
Add the remaining ingredients, except for the bread crumbs. Pulse a few times to mix everything together. Transfer mixture to a large bowl.
Measure out ¼ cup of breadcrumbs and mix in. Use your hands to roll the falafel into 1-inch round balls. Toss lightly in the remaining breadcrumbs. Then transfer to a baking sheet. Repeat until mostly all of the batter is used up. You should have 18 falafel balls.
Bake. Bake in the oven for 20 minutes.
While baking, make the sauces. Whisk together all of the ingredients for the tzatziki.
Then stir together all of the ingredients of the tahini sauce.
When the rice is done, remove the lid and remove from the heat by transferring to a medium/large bowl. Let cool for a few minutes. Then stir in the olives, cucumbers, olive oil, lemon juice, vinegar, and salt. Mix well.
Remove the falafel from the oven once done and let cool for a few minutes. They will firm and toughen while cooling.
How to Serve Falafel Pita
Warm the pita on a dry skillet or in the toaster oven. You can also place them in your already preheated oven for a minute or two.
Assemble. Spread tzatziki onto the pita, add lettuce and rice, then place 3 falafel balls on top. Drizzle with tahini sauce. Repeat for the remaining pita.
You can also cut across the pita to make it a pita pocket and stuff the ingredients inside!
Other Ways to Serve Falafel
- On top of a Middle Eastern, Greek, or Mediterranean salad.
- In between sandwich bread with lettuce, tomato, and hummus.
- As a falafel burger. Simply make larger falafel rounds and press down gently with a spoon to form patties. Serve between buns with lettuce, tomato, and tzatziki.
Chef Tips
- How to make falafel balls: Keep your hands wet with cold water to assist with forming the falafel balls.
- Let falafel cool: Be sure to let the falafel cool after baking, or else they will not crisp up.
- Double the sauces! If you love lots of sauce, I recommend doubling up on one or both of the sauces.
- Get creative! You can add any other toppings you'd like and really make this dish your own. Chopped tomatoes would make a nice addition!
Frequently Asked Questions
Yes! In fact, the falafel will hold together even better with dried chickpeas. Be sure to soak them for at least 12 hours. This recipe calls for canned chickpeas to make the process simple and easy!
Pita is a yeast-leavened round flatbread made from water, yeast, sugar, flour, salt, and oil. Homemade or authentic pita tastes significantly better than what is commonly found in the grocery store.
When made from scratch at home, yes! When eating out, some falafel is deep fried, so you just have to be mindful of the process in which it is made.
Did you make this recipe? 🙂 I'd love to hear what you think in the comments, and don't forget to rate the recipe!
More Lunch Recipes!
- Poblano Pesto Tempeh Wrap
- Tofu Caprese Baguette
- Grilled Peach Panzanella Salad
- Tofu Lettuce Wraps
- Grilled BBQ Tofu Sliders
📖 Recipe
Falafel Pita Wrap with Tzatziki and Tahini Sauce
Equipment
- Food processor
Ingredients
Rice
- 1 cup brown rice dry
- ⅓ cup kalamata olives chopped
- ⅓ cup cucumbers chopped
- 1 tablespoon olive oil
- ½ tablespoon red wine vinegar
- ½ tablespoon lemon juice
- ½ teaspoon salt
Baked Falafel
- 30 ounces chickpeas canned*
- ¼ cup parsley leaves
- ¼ cup dill
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 2 teaspoons cumin
- 1 teaspoon paprika
- 1 teaspoon za'atar
- 1 teaspoon salt
- ½ teaspoon black pepper freshly ground
- ¾ cup breadcrumbs
Vegan Tzatziki*
- 8 ounces coconut yogurt with active cultures
- ¼ cup minced cucumber skin removed
- 2 garlic cloves crushed
- 2 tablespoons dill minced
- 1 tablespoon olive oil
- 2 teaspoons red wine vinegar
- ½ teaspoon salt
- ¼ teaspoon black pepper freshly ground
Tahini Sauce*
- ½ cup tahini
- ¼ cup water
- 1 tablespoon toasted sesame oil
- 1 tablespoon red wine vinegar
- 1 tablespoon tamari
- 1 tablespoon maple syrup
- ½ teaspoon salt
Falafel Pita
- 6 pita rounds
- 3 cups lettuce
Instructions
- Start by preparing the rice. Add dry brown rice, 2 cups of water, and a splash of olive oil (optional) to a large pot and bring to a boil, then simmer with a lid on for about 30-40 minutes.
- Preheat the oven to 350F. Lightly oil a baking sheet or lay down parchment paper.
- Assemble the falafel. Drain and rinse the chickpeas, then pat dry. Add to a food processor and pulse until forming a crumbly paste. Add the remaining ingredients, except for the bread crumbs. Pulse a few times to mix everything together. Transfer mixture to a large bowl. Measure out ¼ cup of breadcrumbs and mix in. Use your hands to roll the falafel into 1-inch round balls. Toss lightly in the remaining breadcrumbs. Then transfer to a baking sheet. Repeat until mostly all of the batter is used up. You should have 18 falafel balls.
- Bake. Bake in the oven for 20 minutes.
- While baking, make the sauces. Whisk together all of the ingredients for the tzatziki. Then stir together all of the ingredients of the tahini sauce.
- When the rice is done, remove the lid and remove from the heat by transferring to a medium/large bowl. Let cool for a few minutes. Then stir in the olives, cucumbers, olive oil, lemon juice, vinegar, and salt. Mix well.
- Remove the falafel from the oven once done and let cool for a few minutes. They will firm and toughen while cooling.
- Warm the pita on a dry skillet or in the toaster oven. You can also place them in your already preheated oven for a minute or two.
- Assemble. Spread tzatziki onto the pita, add lettuce and rice, then place 3 falafel balls on top. Drizzle with tahini sauce. Repeat for the remaining pita.
Notes
- Cook time refers to the amount of time it takes for the falafel to bake. The rice may take up to 40 minutes, but that's why I recommend preparing it first! By the time you are done with everything else, the falafel will be ready.
- Feel free to double these sauces if you like a lot of sauce and are serving 6 people!
- You can use dried chickpeas! Soak for at least 12 hours. Use 3 ¾ cups cooked chickpeas.
- Assembling: You can also cut across the pita to open it up and stuff the ingredients inside!
