Mint & Parsley Falafel Wraps

Fresh & Herby Mint and Parsley Falafel Wraps – Easy Vegan Middle Eastern Lunch Recipe

Craving a lunch that’s light, flavorful, and seriously satisfying? These vegan mint and parsley falafel wraps deliver bold Middle Eastern flavors in a fresh, herby package. Whether you’re meal-prepping, going meatless, or just hunting for a wrap that’s anything but boring, this recipe is your go-to.

Middle Eastern Inspiration

Falafel has always been one of my favorite comfort foods, but I wanted to breathe new life into the classic version by using fresh mint alongside parsley. The result? A vibrant, zesty twist that’s perfect for sunny lunches or hearty on-the-go dinners. This recipe combines crispy, golden falafel with cooling garlic tahini sauce and crunchy veggies—all wrapped up for a flavor-packed, plant-based meal that’s easy to love and even easier to make ahead.

Why You’ll Love It

• Packed with flavor – Mint, parsley, cumin, garlic, and tahini create a bold and herby flavor profile.
• Naturally vegan and protein-rich – Made with wholesome chickpeas and no animal products.
• Meal prep-friendly – Make the falafel in advance and assemble wraps when ready.
• Versatile and customizable – Add your favorite veggies, pickles, or even swap the wrap for lettuce cups.

Quick Grocery List

For the Mint & Parsley Falafel:

• Dried chickpeas
• Fresh parsley
• Fresh mint
• Onion
• Garlic
• Ground cumin
• Ground coriander
• Cayenne pepper (optional)
• Salt and pepper
• Baking powder
• All-purpose or chickpea flour
• Oil for frying

For the Garlic Tahini Sauce:

• Tahini
• Garlic
• Lemon juice
• Salt
• Water

For the Wraps:

• Flatbreads or pita
• Lettuce or baby spinach
• Tomato
• Cucumber
• Pickled onions or pickles (optional)
• Fresh herbs for garnish

Things to Consider Before Preparing Your Meal

Prep & Cook Time
Prep Time: 30 minutes
Cook Time: 20 minutes
Total Time: 50 minutes

Equipment Checklist

• Food processor
• Mixing bowls
• Frying pan or skillet
• Paper towels
• Knife and cutting board
• Measuring cups and spoons

Dietary Adjustments

• Vegan: Naturally vegan as written
• Gluten-Free: Use gluten-free wraps or lettuce leaves and gluten-free flour
• Nut-Free: No nuts used in this recipe

Serving Size
Makes 4 wraps

Vegan Mint & Parsley Falafel Wraps Recipe | Easy Middle Eastern Lunch Wrap with Herbs

DifficultyEasy

Servings4 wraps

Prep time30 minutes

Cook time20 minutes

Total time50 minutes

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Ingredients:

For the Mint & Parsley Falafel:

• 1 ½ cups dried chickpeas, (soaked overnight and drained)
• 1 cup fresh parsley leaves, (tightly packed)
• ½ cup fresh mint leaves
• ½ cup onion, chopped
• 3 garlic cloves
• 1 tsp ground cumin
• ½ tsp ground coriander
• ½ tsp cayenne pepper, (optional)
• 1 tsp salt
• ½ tsp black pepper
• 1 tsp baking powder
• 2 tbsp all-purpose flour or chickpea flour
• Oil for shallow frying

For the Garlic Tahini Sauce:

• ¼ cup tahini
• 1 clove garlic, minced
• 1 tbsp lemon juice
• 2–3 tbsp cold water, (to thin)
• Salt, to taste

For the Wraps:

• 4 large flatbreads or pita
• 1 cup chopped lettuce or baby spinach
• 1 tomato, diced
• ½ cucumber, sliced thin
• Pickled onions or pickles, (optional)
• Extra mint or parsley for garnish

Instructions:

• 1

  Make the Falafel

  1. In a food processor, combine soaked chickpeas, parsley, mint, onion, and garlic. Pulse until finely ground but not pureed.
  2. Add spices, salt, pepper, baking powder, and flour. Pulse again to mix. The mixture should be moist but hold together when shaped.
  3. Let the mixture rest for 10–15 minutes.
  4. Heat oil in a skillet over medium heat.
  5. Form falafel mixture into small balls or patties using your hands or a scoop.
  6. Fry in batches for 2–3 minutes per side until golden brown and crisp. Drain on paper towels.
• 2

  Make the Garlic Tahini Sauce

  1. In a small bowl, whisk together tahini, garlic, lemon juice, and salt.
  2. Add cold water gradually until the sauce is creamy but pourable.
• 3

  Assemble the Wraps

  1. Warm the flatbreads.
  2. Spread garlic tahini sauce in the center.
  3. Add chopped lettuce, tomatoes, cucumber, and pickled onions.
  4. Top with 3–4 falafel per wrap.
  5. Garnish with mint or parsley.
  6. Fold and wrap tightly. Serve immediately.

Equipment

• Food processor
• Mixing bowls
• Frying pan or skillet
• Paper towels
• Knife and chopping board
• Measuring cups and spoons

Nutrition

Calories	420
Carbohydrates	45g
Cholesterol	0mg
Fat	22g
Fiber	10g
Protein	14g
Saturated Fat	3g
Sodium	480mg
Sugar	4g
Trans Fat	0g
Unsaturated Fat	16g

General Notes

• Soaked dried chickpeas are essential—don’t use canned.
• Resting the falafel mixture helps it bind and enhances texture.
• Falafel can be fried, baked, or air-fried depending on your preference.

Substitutions

• Herbs: Swap mint for cilantro or dill for a different herby note.
• Flour: Use chickpea flour for a protein boost, or gluten-free flour if needed.
• Wraps: Try collard green leaves or gluten-free flatbreads to suit dietary needs.

Variations

• Add sliced avocado or a spicy harissa drizzle for extra richness.
• Crumble the falafel over salad bowls instead of using wraps.
• Swap tahini sauce for vegan tzatziki or hummus.

Let’s Get Cooking

Step 1: Make the Falafel

• Pro Tip: Pulse your mixture just enough to hold together—don’t puree it.
• Pro Tip: If the mix feels too soft, chill it for 15 minutes or add 1 tbsp chickpea flour.
• Pro Tip: Test one falafel before frying a full batch to ensure it holds its shape.

Step 2: Make the Garlic Tahini Sauce

• Pro Tip: Add water slowly to control the thickness.
• Pro Tip: Use ice-cold water for a fluffier, creamier consistency.
• Pro Tip: Adjust garlic to taste—start small if you’re not a garlic fanatic.

Step 3: Assemble the Wraps

• Pro Tip: Warm your flatbreads slightly for better flexibility.
• Pro Tip: Layer greens and veggies before adding falafel for even distribution.
• Pro Tip: Wrap tightly in parchment if serving on the go.

Art Of

Perfecting falafel comes down to texture and moisture control. Using soaked (not canned) chickpeas gives you the right amount of structure without turning mushy. Frying gives the best crunch, but baking or air frying still delivers great results. When it comes to wrapping, a warm flatbread and a creamy sauce are key—balance crispness and creaminess for the ultimate bite every time.

Tips and Variations

• Add sliced radishes for crunch.
• Swap the tahini sauce for spicy hummus or zhoug.
• Use whole-wheat or spinach wraps for added fiber.
• Top with microgreens or sprouts for a fresh twist.
• Add quinoa to the falafel mix for extra texture.

Nutrition Breakdown (Per Serving)

• Calories: 420 – Filling without being heavy—perfect for lunch or dinner.
• Carbohydrates: 45g – Provides steady energy with complex carbs from chickpeas and whole grains.
• Cholesterol: 0mg – Cholesterol-free since it’s completely plant-based.
• Fat: 22g – Healthy fats from tahini and olive oil support brain and heart health.
• Fiber: 10g – Great for digestion and helps keep you full longer.
• Protein: 14g – A solid plant-based protein count for sustained energy and satiety.
• Saturated Fat: 3g – Moderate and mostly from tahini and oil—easily reduced if needed.
• Sodium: 480mg – Flavorful but can be lowered by reducing salt or using low-sodium flatbreads.
• Sugar: 4g – Mostly natural from vegetables—no added sugars.
• Trans Fat: 0g -Free from hydrogenated oils.
• Unsaturated Fat: 16g – Primarily heart-healthy fats from tahini, olive oil, and chickpeas.

Storing and Reheating

• Refrigerator: Store cooked falafel in an airtight container for up to 4 days.
• Freezer: Freeze uncooked or cooked falafel in a single layer, then transfer to freezer-safe bags.
• Reheating: Best in an air fryer or toaster oven at 350°F (175°C) for 5–7 minutes. Avoid microwaving to maintain crispness.

Frequently Asked Questions (FAQ)

Q: Can I make the falafel ahead of time?
A: Yes! You can prep the mixture and refrigerate for up to 2 days, or freeze shaped falafel before cooking.

Q: Can I air fry these instead of frying?
A: Absolutely. Preheat your air fryer to 375°F (190°C), lightly brush falafel with oil, and cook for 10–12 minutes, flipping halfway.

Q: Are these gluten-free?
A: They can be—just use chickpea flour and gluten-free wraps or lettuce leaves.

Q: What if I don’t like tahini?
A: Try vegan yogurt garlic sauce or hummus as a creamy, tangy alternative.

Q: Can I use canned chickpeas in a pinch?
A: It’s not recommended—they’re too soft and won’t hold up well in frying.

Engage and Share

Tried these vegan mint and parsley falafel wraps? Let me know how they turned out in the comments! Share your photos, tag them online, and spread the falafel love. For more plant-powered wraps, check out my Spicy Mushroom Fajitas with Cilantro or Lamb Shawarma Wrap with Tahini Sauce.