Hearty Mediterranean Falafel Wrap

Name: Hearty Mediterranean Falafel Wrap
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 cup dried chickpeas (soaked overnight); 1/2 cup onion (chopped); 1/4 cup fresh parsley (chopped); 1/4 cup fresh cilantro (chopped); 3 cloves garlic (minced); 1 teaspoon cumin; 1 teaspoon coriander; 1/2 teaspoon baking powder; to taste salt; to taste black pepper; for frying vegetable oil; 1/2 cup tahini; 1/4 cup lemon juice (freshly squeezed); 1/4 cup water (warm); 1 clove garlic (minced); to taste salt; 4 large whole wheat wraps; 1 cup lettuce (shredded); 1 cup tomato (diced); 1/2 cup cucumber (sliced); 1/4 cup red onion (thinly sliced); 1/4 cup feta cheese (crumbled)

VegetarianMediterraneanLunchQuickFamily-FriendlyHealthy

⏱️ 30m PREP

🔥 15m COOK

👥 4 SERVINGS

⚡ 450 CAL/SERV

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Overview

A delicious and satisfying wrap featuring crispy falafel, fresh vegetables, and a tangy tahini sauce, perfect for a quick lunch or dinner.

Macronutrients per serving

grams

Protein

15.0g 18%

Fat

20.0g 24%

Carbs

50.0g 59%

Rich in nutrients

☀️ Vitamin C

25% DV

Supports immune function

🔺 Iron

15% DV

Essential for blood production

🔺 Calcium

20% DV

Important for bone health

🌾 Fiber

10g

Promotes healthy digestion

☀️ Vitamin A

30% DV

Supports vision and immune health

Ingredients

Falafel

1 cup dried chickpeas soaked overnight
1/2 cup onion chopped
1/4 cup fresh parsley chopped
1/4 cup fresh cilantro chopped
3 cloves garlic minced
1 teaspoon cumin
1 teaspoon coriander
1/2 teaspoon baking powder
to taste salt
to taste black pepper
for frying vegetable oil

Tahini Sauce

1/2 cup tahini
1/4 cup lemon juice freshly squeezed
1/4 cup water warm
1 clove garlic minced
to taste salt

Wrap Filling

4 large whole wheat wraps
1 cup lettuce shredded
1 cup tomato diced
1/2 cup cucumber sliced
1/4 cup red onion thinly sliced
1/4 cup feta cheese crumbled

Instructions

1 Drain the soaked chickpeas and add them to a food processor along with onion, parsley, cilantro, garlic, cumin, coriander, baking powder, salt, and pepper.
2 Pulse the mixture until it is well combined and forms a coarse paste. Do not over-process.
3 Shape the mixture into small balls or patties using your hands.
4 Heat vegetable oil in a skillet over medium heat. Fry the falafel in batches until they are golden brown and crispy on all sides. Drain on paper towels.
5 To prepare the tahini sauce, whisk together tahini, lemon juice, warm water, garlic, and salt in a bowl until smooth.
6 Lay out the whole wheat wraps and spread a generous amount of tahini sauce on each.
7 Place a few falafel balls on each wrap, followed by lettuce, tomato, cucumber, red onion, and feta cheese.
8 Drizzle more tahini sauce over the top, then fold the wraps tightly, securing them with a toothpick if needed.
9 Serve immediately and enjoy your hearty Mediterranean falafel wraps.