Kale Falafel Hummus Wraps (30 Minutes!) (2024)

Kale Falafel Hummus Wraps (30 Minutes!) (1)

If you couldn’t already tell, falafel is one of our absolute favorite Middle Eastern dishes (see exhibits A, B, C, D, and E).

And although these falafel are amazing on their own, adding them to pita wraps with hummus and greens brings them to the next level. Plus, they’re incredibly simple to make — coming together in just 30 minutes.

Kale Falafel Hummus Wraps (30 Minutes!) (2)

Origins of Falafel

The origin of falafel is an ongoing and heated debate. Some would say it’s a quintessential Israeli food, while Palestinians claim its Arab roots, and still others claim it originated in Egypt, Lebanon, or Yemen.

While we claim no expertise on the origins of falafel, we do know we absolutely love its crispy texture and rich flavor. Falafel is traditionally a fried ball or patty made from fava beans, chickpeas, or both. What’s not to love?

Those looking for a deeper dive into the much-debated history of falafel can find more informationhereandhere.

Origins of Hummus

Like falafel, the exact origin of hummus is debated. But it’s believed that the first recipes appeared in 13th century cookbooks (source).

Hummus is an Arabic word that simply means “chickpeas.” And chickpeas have been grown in the Middle East and India for thousands of years.

Hummus bi tahini (but often just referred to as “hummus”) is made with chickpeas, tahini, garlic, and lemon. It’s a common dish in Turkish, Lebanese, Syrian, and Egyptian cuisine, among others. And it’s now gained popularity throughout the world.

Those looking for a deeper dive into the history of hummus can find more information here and here.

Kale Falafel Hummus Wraps (30 Minutes!) (3)

How to Make Falafel Wraps

These falafel are packed with flavor (hello, garlic and cumin!), loaded with fiber and protein from chickpeas and oat flour, and have plenty of green vibes from fresh kale! The result is a quick-and-easy, delicious falafel that’s secretly good for you.

This recipe is made using a food processor, and once the falafel is formed into patties, it’s ready for cooking!

Unlike traditional falafel, which is deep-fried, this version is lightly fried in a skillet until gently browned on both sides. The result is a crispy outside and tender (not dry) center. Serious yum.

In a matter of minutes, it’s time to assemble your wraps. We like to use pita bread for the wrap, lettuce for greens, and hummus for extra flavor.

Kale Falafel Hummus Wraps

Made with kale and chickpeas, these falafel are a healthier take on one of our favorite Middle Eastern dishes. Delicious, satisfying, and only 30 minutes to prepare. Serve on greens or wrapped in chard or pita.

Author Minimalist Baker

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Ingredients

US Customary – Metric

4 cups loosely packed kale, stems removed and torn
4 large cloves garlic, skins removed (4 large cloves yield ~2 Tbsp or 12 g)
1 15-ounce can chickpeas, rinsed and drained (~1 ½ cups as recipe is written)
1 ½ Tbsp tahini
3 Tbsp fresh lemon juice
1/2 tsp ground cumin
1/2 tsp sea salt
1/4-1/2 cup oat flour (ground from rolled oats // or all purpose if not gluten free)
2-4 Tbsp avocado or olive oil (for cooking)

FOR SERVING

Hummus (or store-bought // for topping)
4 medium pitas (white or wheat // sub rainbow chard for gluten-free option)*
Greens of choice (such as fresh parsley or lettuce)

Instructions

Add kale and garlic to a food processor and pulse to chop into small bits. Then add chickpeas, tahini, lemon juice, cumin, and salt and pulse to combine. Mixture shouldn’t be puréed, just combined.
Once incorporated, transfer mixture to a medium mixing bowl (or stir directly in food processor) and introduce 1/4 cup oat flour (amount as original recipe is written // adjust if altering batch size). Add oat flour another 1 Tbsp (5.6 g) at a time until the mixture is thick enough to handle— adding roughly 2-4 Tbsp.
Taste and adjust seasonings as desired. I added a touch more salt, cumin, and lemon juice. Scoop out heaping 2-Tbsp portions of falafel dough and use your hands to form them into approximately 1/2-inch thick patties. As written, recipe makes ~9 falafel.
NOTE: If not cooking all of the falafel right away, FREEZE uncooked falafel between layers of parchment paper and store in a container in the freezer up to 1 month. Then just thaw and cook as instructed!
Heat a large skillet over medium to medium-high heat. Once hot, add 2 Tbsp oil (or lesser end of range if adjusting batch size). Swirl to coat pan. Add 4 falafel (or however many will fit comfortably) to the pan at a time.
Cook until browned on the bottom, checking at the 2-minute mark to ensure they’re not over-browning. If they are, slightly reduce heat. Flip once they’re deep golden brown— about 3-4 minutes. Cook until the other side is golden brown as well.
To assemble, lay pita (or chard) flat, top with 2-3 falafel, a healthy spread of hummus, and greens or herbs, and roll up. Secure with a toothpick or wrap with parchment or foil for easy handling. Store leftover falafel covered in the refrigerator for up to 4-5 days and reheat in a 350 degree F (176 C) oven. See freezing instructions in step 4.

Video

Notes

*To keep this recipe gluten-free, ensure your oat flour is gluten-free and serve your falafel over a salad or wrap in rainbow chard instead of pita.
*Nutrition information is a rough estimate calculated with lesser amount of oat flour and avocado oil and 2 Tbsp hummus, one medium-sized whole wheat pita, and 1 cup mixed greens per wrap.

Nutrition (1 of 4 servings)

Serving: 1 wraps Calories: 421 Carbohydrates: 60.7 g Protein: 15.1 g Fat: 15.7 g Saturated Fat: 1.9 g Sodium: 881 mg Potassium: 527 mg Fiber: 11.6 g Sugar: 6.1 g