Falafel Wrap

This Falafel Wrap is a delicious and satisfying Lebanese dish packed with flavor and fresh ingredients. Crispy falafel balls are wrapped in soft pita bread with vibrant vegetables and a tangy tahini sauce, making it a perfect dairy-free lunch option.

Ingredients

• Dried chickpeas - 150 grams
• Garlic - 2 cloves, 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
• Black pepper - 1/2 teaspoon
• Olive oil - for frying
• Whole wheat pita bread - 2 pieces
• Lettuce - 50 grams, shredded
• Tomato - 1, diced
• Cucumber - 1 small, diced
• Tahini - 2 tablespoons
• Lemon juice - 1 tablespoon
• Water - 2 tablespoons

Steps

1. Soak the dried chickpeas in water overnight, then drain and rinse before use.
2. In a food processor, combine the soaked chickpeas, garlic, red onion, parsley, cilantro, cumin, coriander, baking powder, salt, and black pepper. Pulse until a coarse mixture forms.
3. Shape the mixture into small balls or patties, about 2.5 cm in diameter.
4. Heat olive oil in a deep pan over medium heat. Fry the falafel balls in batches until golden brown, about 3-4 minutes per side. Drain on paper towels.
5. In a small bowl, mix tahini, lemon juice, and water to create a smooth sauce. Adjust water for desired consistency.
6. Warm the pita bread in a dry skillet or microwave.
7. Assemble the wraps by placing shredded lettuce, diced tomato, and cucumber on the pita, followed by 3-4 falafel balls. Drizzle with tahini sauce.
8. Roll the pita tightly and serve immediately.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 60 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.25 L

Health Benefits

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

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