Falafel Pita Wrap

The Falafel Pita Wrap is a deliciously satisfying lunch option, featuring crispy, herb-infused chickpea patties nestled in a warm pita with fresh vegetables and a zesty tahini sauce. Packed with flavor and nutrients, this dairy-free wrap is perfect for a quick and healthy meal.

Ingredients

• Chickpeas - 240 grams (1 cup canned, drained)
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Fresh parsley - 30 grams (1/2 cup), chopped
• Cumin - 1 teaspoon
• Coriander - 1 teaspoon
• Baking powder - 1 teaspoon
• Flour (all-purpose or chickpea) - 30 grams (1/4 cup)
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Oil (for frying) - 250 ml
• Pita bread - 2 pieces
• Lettuce - 60 grams (2 cups), shredded
• Tomato - 1 medium, diced
• Cucumber - 1/2 medium, diced
• Tahini - 30 grams (2 tablespoons)
• Lemon juice - 15 ml (1 tablespoon)
• Water - 30 ml (2 tablespoons)

Steps

1. Drain and rinse the canned chickpeas, then add them to a mixing bowl.
2. Add minced garlic, chopped onion, parsley, cumin, coriander, baking powder, flour, salt, and black pepper to the chickpeas.
3. Mash the mixture with a fork or a potato masher until well combined but still slightly chunky.
4. Form the mixture into small patties, about the size of a golf ball, and flatten them slightly.
5. In a frying pan, heat oil over medium heat until hot. Carefully place the patties in the oil and fry for about 3-4 minutes on each side until golden brown and crispy.
6. While the falafel is cooking, prepare the tahini sauce by whisking together tahini, lemon juice, water, and a pinch of salt until smooth.
7. Once the falafel is cooked, place them on a paper towel to drain excess oil.
8. To assemble, cut the pita bread in half and fill each pocket with shredded lettuce, diced tomato, diced cucumber, and 2-3 falafel patties.
9. Drizzle the tahini sauce over the fillings and serve immediately.

Nutrition

• Calories: 480
• Protein: 14 g
• Carbs: 62 g
• Fiber: 11 g
• Sugar: 5 g
• Sodium: 540 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 2 g
• Unsaturated Fat: 18 g
• Water: 0.25 L

Health Benefits

• Rich in plant-based protein from chickpeas, supporting muscle health.
• High in dietary fiber, promoting digestive health and satiety.

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