Are falafel wraps gluten-free?

Falafel wraps can be gluten-free, but it depends on the ingredients used. Traditional falafel is naturally gluten-free, made from chickpeas, herbs, and spices. However, most wraps and pitas are made with wheat. To enjoy gluten-free falafel wraps, always use certified gluten-free wraps or flatbreads and double-check that any flour or binder in the falafel itself is also gluten-free.

Can gluten-free eat falafel?

Yes, people who are gluten-free can eat falafel if it’s prepared without wheat flour or breadcrumbs. Authentic falafel recipes use chickpeas and gluten-free binders like chickpea flour or rice flour. Always ask about ingredients when dining out, as some restaurants may add wheat flour to their falafel mixture or serve them in wheat-based pitas.

How do you make gluten-free falafel?

To make gluten-free falafel, start with soaked (not canned) chickpeas, fresh herbs, onion, garlic, and your favorite spices. Use a food processor to blend the mixture, then add chickpea flour or rice flour as a binder. Form into small balls or patties and fry or bake until golden and crispy. This method ensures your falafel stays gluten-free and delicious.

How do I make gluten-free wraps?

Homemade gluten-free wraps are simple and require just a few ingredients. Mix chickpea flour (or another gluten-free flour like cassava or brown rice) with water, a splash of olive oil, and a pinch of salt. Whisk into a smooth batter and cook on a nonstick skillet until set on both sides. These wraps are soft, flexible, and perfect for holding all your favorite falafel fillings.

Gluten-Free Falafel Wraps: Amazing 5-Step Guide for Happy

Description

Gluten-Free Falafel Wraps are more than just a meal—they’re a story on a plate. Crispy chickpea patties, fresh vegetables, and tangy sauces come together in a gluten-free wrap, honoring tradition and modern needs for a nourishing, allergy-friendly feast.

Ingredients

Scale

1 cup dried chickpeas (soaked overnight)
1 small onion, roughly chopped
3 garlic cloves
1/2 cup fresh parsley leaves
1/2 cup fresh cilantro leaves
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground black pepper
1 tsp salt
1/2 tsp baking powder
2–3 tbsp chickpea flour or rice flour (as binder)
Olive oil for frying or baking
Gluten-free wraps or tortillas (store-bought or homemade)
2 cups shredded lettuce (romaine or leaf)
1 cup sliced tomatoes
1 cup sliced cucumbers
1/2 small red onion, thinly sliced
Fresh herbs: parsley, mint, or dill
Pickled turnips or arugula (optional, for Mediterranean twist)
Tahini sauce (tahini, lemon juice, garlic, salt, water)
Tzatziki sauce (Greek yogurt, cucumber, dill – optional, use GF yogurt if needed)
Hot sauce: sriracha or harissa (optional)

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Instructions

Soak dried chickpeas in plenty of water overnight; drain and pat dry.
Add chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, pepper, and salt to a food processor. Pulse until finely chopped but not pureed.
Add baking powder and chickpea or rice flour. Pulse to combine. The mixture should hold together when pressed.
Form mixture into small balls or patties with floured hands.
For frying: Heat olive oil in a skillet over medium-high. Fry falafel in batches, turning to brown all sides, about 3-4 minutes per side. For baking: Arrange patties on a lined sheet pan, brush with olive oil, and bake at 400°F (200°C) for 20-25 minutes, flipping halfway, until crisp.
Prepare gluten-free wraps or tortillas according to package or recipe instructions.
Layer wraps with lettuce, tomato, cucumber, red onion, and fresh herbs. Add pickled turnips or arugula if desired.
Top with hot falafel patties, then drizzle generously with tahini sauce and/or tzatziki. Add hot sauce if you like extra heat.
Roll up each wrap, slice, and serve immediately.

Notes

For best falafel texture, always use dried and soaked chickpeas—never canned. Gluten-free wraps can be store-bought or homemade with chickpea flour. Prepare all veggies and sauces in advance for easy assembly. Leftover falafel can be stored in the fridge for up to 4 days or frozen for up to 3 months.

Prep Time: 25 minutes (plus soaking time)
Cook Time: 25 minutes
Category: Main Course
Method: Fried or Baked
Cuisine: Mediterranean

Nutrition

Serving Size: 1 wrap
Calories: 310
Sugar: 5g
Sodium: 470mg
Fat: 10g
Saturated Fat: 1.5g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 42g
Fiber: 7g
Protein: 10g
Cholesterol: 0mg