Pea Falafel Pita Wrap

Pea Falafel Pita Wrap

Typically, I try to share recipes that have minimal ingredients because I think its important to reduce food waste. I find that when you buy a ton of ingredients for one recipe, you end up throwing away the remaining amount you do not use. However, in this case, although there are certainly a lot of ingredients and a lot of steps, most of the ingredients will get used completely. In fact, the only thing. I really had left over was parsley. And even with all these steps, this recipe is still pretty easy considering most of the steps include blending ingredients in a food processor!

Pea Falafel Pita Wrap

This is also a perfect recipe to prep ahead. You can make all the different pieces ahead of time and serve them the following day or throughout the week. I also skipped the pita and added the falafel to lettuce to create salads for the rest of the week!

Pea Falafel Pita Wrap

Pita Falafel Pita Wrap

Pea Falafel Pita Wrap

This falafel gets an extra dose of greens with the addition of fresh peas! 


For the pea falafel:

  • 1 cup cilantro
  • 1 cup parsley
  • 1 can chickpeas
  • 1/2 cup peas
  • 1 clove garlic
  • 2 tbsp flour
  • 1 tsp baking soda
  • 2 tsp sesame seeds

For the hummus

  • 1 can chickpeas
  • 1/3 cup tahini
  • 1 tbsp olive oil
  • 1 lemon juiced
  • 1 clove garlic
  • reserved chickpea liquid
  • salt and pepper to taste

For the marinated cucumbers

  • 2 Persian cucumbers
  • 3 tbsp rice wine vinegar
  • 2 tbsp water
  • salt and pepper to taste

For the sweet potato wedges

  • 1 large sweet potato
  • 1 tsp olive oil

For the pita wraps

  • pickled onions
  • feta
  • sweet potato wedges
  • pea shots
  • cilantro yogurt sauce
  • 2-4 pitas


To make the pea falafel:

  1. Preheat the oven to 375 F. Line a baking sheet with parchment paper. Spray the parchment paper with cooking spray. 

  2. In a food processor add the cilantro leaves, parsley leaves, chickpeas, fresh peas, and garlic, salt and pepper. Blend on high until the ingredients combine. 

  3. Add the flour, baking soda and sesame seeds and pulse a few more times. 

  4. Form small patties with the mixture. I made 12-15 patties. 

  5. Bake in the oven for 20-25 minutes. 

To make the hummus:

  1. Clean the food processor. 

  2. Open the can of chickpeas and reserve the liquid. Remove the skin. Shell the chickpeas. 

  3. Add the chickpeas, tahini, olive oil, lemon, salt and pepper to the food processor. Slowly add the reserved chickpea liquid until smooth. 

To make the sweet potato wedges:

  1. Cut the sweet potato into think shoestring wedges. Bake in the oven (375-400, depending on if the falafel are still in the oven). Sprinkle with olive oil and salt and pepper. 

To make the cucumbers:

  1. Peel of the skin of the cucumbers 

  2. Use a mandolin to thinly slice the cucumbers. 

  3. Add the cucumbers to a Tupperware and add the rice wine vinegar, water, salt and pepper. Refrigerate for an hour 

To assemble the wraps:

  1. Heat up the pita. Add the hummus and falafel, and a few sweet potato wedges. Add the feta, pickled onions, cucumbers, and pea shoots on top. Drizzle with cilantro yogurt sauce. 

Recipe Notes

Find the recipes for the pita toppings here:

Pea Falafel Pita Wrap


I love this recipe as a DIY dinner, everyone can choose the toppings they like the best!

  • Gluten-free: Swap the two tablespoons of flour with a gluten-free version and skip the pita!
  • Dairy-free: Skip the feta and yogurt dressing if needed!

Pea Falafel Pita Wrap

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Pea Falafel Pita Wrap

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