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Falafel Wrap

Feature, Healthy & Easy Recipes, Healthy Eating

A colourful spread of beautiful salads on flat bread and in glass bowls.
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Nancy here – Ignite’s nutrition student coming in today to share a new recipe I developed – Falafel wraps!

I was fortunate enough to travel to Montreal this summer. What a unique city! There is so much to see, do and EAT! As a foodie, I loved how many unique restaurants there were and the variety of cuisines to choose from.

Now, I know you probably think I am going to go on about the classic bagels, poutine and Montreal Meats found in Montreal, but actually, I want to talk about their Falafels! Yes, you read that correctly! The classic Montreal foods were delicious of course, but their Falafel Wraps were AMAZING!

Before spending time in Montreal I had never been a huge fan of Falafels, but my friend from Montreal took me to a restaurant called Falafel Yoni, and everything changed.  There were only 5 dishes on the menu, and not knowing too much about falafels (or French) I ordered the top one- The Falafel Wrap. What I didn’t realize was how exceptional it would be!

The Falafel Wrap contained warm delicious falafels, covered in creamy hummus and veggies all served in a fluffy pita bread. Are you salivating yet? I sure am! As the foodie I am, I felt the need to analyze the dish to try and figure out what was in it so that I could bring back the goodness to Alberta. The Falafel wrap recipe you see below was therefore inspired by this delicious creation I tried in Montreal. Although I have put my own twist into the recipe, it still reminds me of how delicious my first Falafel wrap was!

This recipe makes about 16 Falafels, and I usually add about 2-4 falafels to each pita wrap. Therefore, you will very likely have leftover falafels, which you can save for a snack, or add to other dishes throughout the week. Ignite Nutrition’s Low FODMAP Red pepper hummus works great for these wraps, and can be made a day or two early so that it is easy and ready to grab when you make the falafels. Of course, a store bought variety of hummus will work great as well.

Falafel Wrap

Falafel wrap - perfect make ahead meals & they freeze well! - Ignite Nutrition Calgary's top dietitian nutritionists.
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Falafel Wrap

Servings: 16
Author: Andrea Clarke


  • 1 can chickpeas
  • 1 cup fresh parsley chopped and loosely packed
  • 2 tsp cumin
  • 1 tsp coriander spice
  • 1.5 tsp turmeric
  • 1/4 tsp salt
  • 2 Tbsp cornstarch
  • 2 cups chopped red cabbage
  • ½ large cucumber finely chopped
  • 2 tsp canola/vegetable oil
  • 4 pita breads
  • A patch of Ignite Nutrition’s Low FODMAP Red pepper Hummus, or a store bought variety


  • Drain and rinse canned chickpeas and let sit to dry.
  • In a food processor or blender, add chopped parsley, chickpeas, cumin, coriander, turmeric, salt and cornstarch.
  • Blend enough that it is mixed through but still crumbly. Do not over mix to a creamy consistency.
  • Create falafels by creating golf ball size balls and then flattening them. Set aside. (Note: If they are too brittle and not staying together stir in ½ TBSP of cornstarch to the food processor and blend in with a spoon).
  • Chop red cabbage and cucumber and set aside.
  • On medium high heat, add 2 tsp of oil to a frying pan.
  • Add falafels and brown on each side- about 3-4 minutes each side. Watch closely as to not burn the exterior.
  • Make a patch of Low-FODMAP red pepper hummus.
  • Assemble falafel wrap by adding falafels, hummus, red cabbage, and cucumber to a pita.
This falafel wrap recipe by dietitians in calgary is simply delicious!
Andrea Clarke
About the Author

Andrea Clarke

Andrea Clarke is a registered dietitian, certified intuitive eating counsellor, and registered yoga teacher. Her mindfulness skills help her to support patients with ending their chronic dieting, finding the joy in eating again, and improving their relationships with their bodies. She is also very skilled in digestive disorders. Andrea also offers a specialized program called 'Nourished Freedom Food Relationship Intensive' for those looking to do deep work on their food relationship.

More from Andrea

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