Ignite Nutrition
Ignite Nutrition
Search Ignite Nutrition Icon
A colourful spread of beautiful salads on flat bread and in glass bowls.
Falafel Wrap Featured Image

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.

Falafel Wrap
Author: Andrea Hardy, RD
Serves: 16
  • 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)
  1. Drain and rinse canned chickpeas and let sit to dry.
  2. In a food processor or blender, add chopped parsley, chickpeas, cumin, coriander, turmeric, salt and cornstarch.
  3. Blend enough that it is mixed through but still crumbly. Do not over mix to a creamy consistency.
  4. 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).
  5. Chop red cabbage and cucumber and set aside.
  6. On medium high heat, add 2 tsp of oil to a frying pan.
  7. Add falafels and brown on each side- about 3-4 minutes each side. Watch closely as to not burn the exterior.
  8. Make a patch of Low-FODMAP red pepper hummus.
  9. 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!