Falafel Wraps
Prep
30 min
Cook
10 min
Serves
4
Skill
Vegetarian
Prep
30 min
Cook
10 min
Serves
4
Skill
A fresh, delicious and satisfying meal idea or perfect for lunchboxes. Make the falafel patties and hummus in advance, and take them along to enjoy at your next family picnic.
Ingredients
Falafel
- 425g can chickpeas or 2 cups cooked chickpeas
- 1 large onion
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 pinch chilli powder
- 1 tsp garlic
- ½ tsp salt
- ½ cup wholemeal plain flour to coat
- 1 tbsp olive oil
Hummus
- 1 ½ cups cooked chickpeas
- 3 tbsp tahini paste
- 3 tsp garlic
- 3 tbsp lemon juice
- 2 tbsp water
Serve with
- 4 wholemeal pita bread
- 2 tomatoes, sliced
- small handful mixed salad leaves
- 4 tbsp hummus
- red onion, sliced
Nutrition per serving
1800 kJ
energy kj
15 g
protein
11 g
dietary fibre
50 g
carbohydrate
800 mg
sodium
Method
- To make the falafels: blend chickpeas, onion, garlic, salt and spices in a food processor until combined and relatively smooth. Form tablespoons of mixture into patties and coat lightly in flour. Heat the olive oil in a medium-high heat fry pan. Add falafels to the hot oil and cook until golden brown (approx. 2-3 minutes each side).
- For hummus: place all ingredients in a food processor and process until smooth.
- To serve, spread hummus on the pita bread and place salad leaves along the centre. Add 2 halved falafels, then top with tomato slice and red onion. Roll up the bread and cut in half, if desired.
Falafel
- 425g can chickpeas or 2 cups cooked chickpeas
- 1 large onion
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 pinch chilli powder
- 1 tsp garlic
- ½ tsp salt
- ½ cup wholemeal plain flour to coat
- 1 tbsp olive oil
Hummus
- 1 ½ cups cooked chickpeas
- 3 tbsp tahini paste
- 3 tsp garlic
- 3 tbsp lemon juice
- 2 tbsp water
Serve with
- 4 wholemeal pita bread
- 2 tomatoes, sliced
- small handful mixed salad leaves
- 4 tbsp hummus
- red onion, sliced
Nutrition per serving
1800 kJ
energy kj
15 g
protein
11 g
dietary fibre
50 g
carbohydrate
800 mg
sodium
- To make the falafels: blend chickpeas, onion, garlic, salt and spices in a food processor until combined and relatively smooth. Form tablespoons of mixture into patties and coat lightly in flour. Heat the olive oil in a medium-high heat fry pan. Add falafels to the hot oil and cook until golden brown (approx. 2-3 minutes each side).
- For hummus: place all ingredients in a food processor and process until smooth.
- To serve, spread hummus on the pita bread and place salad leaves along the centre. Add 2 halved falafels, then top with tomato slice and red onion. Roll up the bread and cut in half, if desired.