Falafel Wrap

The Falafel Wrap is a delightful and satisfying lunch option that combines crispy, flavorful falafel with fresh vegetables and a zesty tahini sauce, all wrapped in a warm, soft pita. This dairy-free dish is perfect for a quick meal that doesn't compromise on taste or nutrition.

Ingredients

• Dried chickpeas - 100 grams
• Garlic cloves - 2, minced
• Red onion - 1 small, chopped
• Fresh parsley - 30 grams, chopped
• Fresh cilantro - 30 grams, chopped
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Baking powder - 1 teaspoon
• Salt - 1 teaspoon
• Pepper - 1/2 teaspoon
• Olive oil - for frying
• Whole wheat pita bread - 2 pieces
• Lettuce leaves - 4, torn
• Tomato - 1 medium, diced
• Cucumber - 1 small, diced
• Tahini - 2 tablespoons
• Lemon juice - 1 tablespoon

Steps

1. Soak the dried chickpeas in water overnight. Drain and rinse before use.
2. In a food processor, combine the soaked chickpeas, minced garlic, chopped red onion, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse until a coarse mixture forms.
3. Form the mixture into small balls or patties, about the size of a golf ball.
4. Heat olive oil in a deep skillet over medium heat. Fry the falafel balls in batches until golden brown and crispy, about 3-4 minutes per side. Drain on paper towels.
5. In a small bowl, mix the tahini with lemon juice and a little water until smooth. Adjust consistency with more water if needed.
6. To assemble the wrap, place lettuce, diced tomatoes, and cucumbers in the pita, followed by 3-4 falafel balls. Drizzle with tahini sauce.
7. Wrap tightly and serve immediately.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• High in plant-based protein from chickpeas.
• Rich in dietary fiber, which aids digestion.

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