Mediterranean Falafel Wraps with Tzatziki

Name: Mediterranean Falafel Wraps with Tzatziki
Prep time: 30 min
Cook time: 20 min
Total time: 50 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 2 cups chickpeas (cooked and drained); 1/2 cup onion (finely chopped); 2 cloves garlic (minced); 1/4 cup fresh parsley (chopped); 1 teaspoon ground cumin; 1 teaspoon ground coriander; 1/2 teaspoon baking powder; 3 tablespoons flour; to taste salt and pepper; 1/4 cup vegetable oil (for frying); 1 cup Greek yogurt; 1/2 cup cucumber (grated and drained); 1 tablespoon fresh dill (chopped); 1 tablespoon lemon juice (freshly squeezed); 1 clove garlic (minced); to taste salt and pepper; 4 pieces pita bread; 1 cup lettuce (shredded); 1 cup tomatoes (diced); 1/2 cup red onion (thinly sliced); 1/2 cup feta cheese (crumbled)

VegetarianMediterraneanLunchHealthyFamily-FriendlyVegetarian

⏱️ 30m PREP

🔥 20m COOK

👥 4 SERVINGS

⚡ 450 CAL/SERV

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Overview

A delicious and healthy Mediterranean-inspired dish featuring crispy falafel, fresh vegetables, and creamy tzatziki sauce wrapped in a warm pita.

Macronutrients per serving

grams

Protein

12.0g 15%

Fat

20.0g 24%

Carbs

50.0g 61%

Rich in nutrients

☀️ Vitamin C

25% DV

Supports immune function

🔺 Iron

15% DV

Essential for blood production

🔺 Calcium

20% DV

Vital for bone health

🌾 Dietary Fiber

32% DV

Aids in digestion

☀️ Vitamin A

10% DV

Important for vision and the immune system

Ingredients

Falafel Ingredients

2 cups chickpeas cooked and drained
1/2 cup onion finely chopped
2 cloves garlic minced
1/4 cup fresh parsley chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon baking powder
3 tablespoons flour
to taste salt and pepper
1/4 cup vegetable oil for frying

Tzatziki Sauce Ingredients

1 cup Greek yogurt
1/2 cup cucumber grated and drained
1 tablespoon fresh dill chopped
1 tablespoon lemon juice freshly squeezed
1 clove garlic minced
to taste salt and pepper

Wrap Ingredients

4 pieces pita bread
1 cup lettuce shredded
1 cup tomatoes diced
1/2 cup red onion thinly sliced
1/2 cup feta cheese crumbled

Instructions

1 In a food processor, combine chickpeas, onion, garlic, parsley, cumin, coriander, baking powder, flour, salt, and pepper. Pulse until mixture is coarse and sticks together when pressed.
2 Form the mixture into small balls or patties, about the size of a walnut.
3 Heat vegetable oil in a large skillet over medium heat. Fry the falafel balls until golden brown and crispy, about 3-4 minutes per side.
4 Remove falafel from the skillet and drain on paper towels to remove excess oil.
5 To prepare the tzatziki sauce, mix Greek yogurt, cucumber, dill, lemon juice, garlic, salt, and pepper in a bowl. Stir until well combined.
6 Warm the pita bread briefly in an oven or on a skillet.
7 Assemble the wraps by spreading tzatziki sauce on the pita, adding lettuce, tomatoes, red onion, and falafel. Sprinkle with crumbled feta cheese.
8 Roll up the pita to enclose the filling and serve immediately.