Falafel Wrap

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Prep Time: 40 minutes
Cook Time: 20 minutes
Servings: 2
Calories: 640kcal

Ingredients

Tzatziki sauce:

  • 1/2 cup Cucumber rough chopped
  • 1/3 cup Greek yogurt
  • 1 clove Garlic
  • 1 TBSP Extra-virgin olive oil
  • 1/2 TBSP Fresh dill
  • 1/4 tsp Salt

Falafel balls:

  • 1/2 cup Chickpeas
  • 1/4 cup Red onion rough chopped
  • 1 clove Garlic
  • 1/4 tsp Ground cumin
  • 1/4 tsp Lemon juice
  • 1/4 tsp Paprika
  • 1/4 cup Fresh parsley
  • 1/3 tsp Salt
  • Black pepper to taste
  • 1.5 TBSP All-purpose flour
  • 1/2 tsp Baking powder
  • 1 tsp Sesame seeds
  • 3 cups Canola oil for deep frying

Falafel wrap:

  • 1 cup Carrot peeled and cut into 3 inch long sticks
  • 2 Pita bread
  • 1 cup Romaine lettuce shredded
  • 1/4 cup Red onion thinly sliced
  • 1/2 cup Grape tomatoes halved
  • 4 TBSP Feta cheese crumbled small
  • 1/2 cup Hummus
  • 1 cup Grapes

Sparkling Water

  • 24 oz Sparkling water cold
US Customary - Metric

Instructions

  • Make the tzatziki: Add the cucumber, yogurt, garlic, olive oil, dill, and salt to a blender or food processor. Blend until smooth. Add more salt to taste. Set aside in the refrigerator.
  • Drain the chickpeas well and place them on a paper towel to remove the remaining exterior moisture. Transfer drained chickpeas, red onion, garlic, cumin, lemon juice, paprika powder, parsley, salt, and black pepper to a food processor and pulse until roughly mashed.
  • Stop the processor as needed to scrape down the sides of the bowl. You should achieve a paste-like consistency, but it doesn't need to be perfectly smooth – the mixture should remain slightly chunky.
  • Spoon the mixture into a large bowl, add the flour, baking powder, and sesame seeds, and stir until well combined. If the mixture is too moist or sticky at this stage, add a little bit more flour, until the mixture holds together. Then cover with plastic wrap and allow to rest in the refrigerator for 20 minutes.
  • Prep the carrot sticks.
  • Once the falafel mixture has chilled, shape it into even balls. Heat the oil in a large saucepan over medium heat, until the oil is hot (350 °F). Fry the balls in batches, without crowding, until nicely browned, turning as necessary (about 2-3 minutes), and set aside on paper towels to drain.
  • Heat pita on both sides in a nonstick pan on medium heat until warmed and flexible. Layer with lettuce, falafel balls, onion, tomatoes, and feta. Drizzle with tzatziki sauce.
  • Fold and serve with carrot sticks, hummus, grapes, and sparkling water.

Nutrition

Calories: 640kcal | Carbohydrates: 87g | Protein: 26g | Fat: 23g | Saturated Fat: 7g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Cholesterol: 32mg | Sodium: 1849mg | Potassium: 1077mg | Fiber: 13g | Sugar: 21g | Vitamin A: 14064IU | Vitamin C: 28mg | Calcium: 456mg | Iron: 6mg

Falafel Wrap

No ratings yet
Print Recipe Pin Recipe
Prep Time 40 minutes
Cook Time 20 minutes
Servings 2
Calories 640 kcal

Ingredients
 
 

Tzatziki sauce:

  • 1/2 cup Cucumber rough chopped
  • 1/3 cup Greek yogurt
  • 1 clove Garlic
  • 1 TBSP Extra-virgin olive oil
  • 1/2 TBSP Fresh dill
  • 1/4 tsp Salt

Falafel balls:

  • 1/2 cup Chickpeas
  • 1/4 cup Red onion rough chopped
  • 1 clove Garlic
  • 1/4 tsp Ground cumin
  • 1/4 tsp Lemon juice
  • 1/4 tsp Paprika
  • 1/4 cup Fresh parsley
  • 1/3 tsp Salt
  • Black pepper to taste
  • 1.5 TBSP All-purpose flour
  • 1/2 tsp Baking powder
  • 1 tsp Sesame seeds
  • 3 cups Canola oil for deep frying

Falafel wrap:

  • 1 cup Carrot peeled and cut into 3 inch long sticks
  • 2 Pita bread
  • 1 cup Romaine lettuce shredded
  • 1/4 cup Red onion thinly sliced
  • 1/2 cup Grape tomatoes halved
  • 4 TBSP Feta cheese crumbled small
  • 1/2 cup Hummus
  • 1 cup Grapes

Sparkling Water

  • 24 oz Sparkling water cold

Instructions
 

  • Make the tzatziki: Add the cucumber, yogurt, garlic, olive oil, dill, and salt to a blender or food processor. Blend until smooth. Add more salt to taste. Set aside in the refrigerator.
  • Drain the chickpeas well and place them on a paper towel to remove the remaining exterior moisture. Transfer drained chickpeas, red onion, garlic, cumin, lemon juice, paprika powder, parsley, salt, and black pepper to a food processor and pulse until roughly mashed.
  • Stop the processor as needed to scrape down the sides of the bowl. You should achieve a paste-like consistency, but it doesn't need to be perfectly smooth – the mixture should remain slightly chunky.
  • Spoon the mixture into a large bowl, add the flour, baking powder, and sesame seeds, and stir until well combined. If the mixture is too moist or sticky at this stage, add a little bit more flour, until the mixture holds together. Then cover with plastic wrap and allow to rest in the refrigerator for 20 minutes.
  • Prep the carrot sticks.
  • Once the falafel mixture has chilled, shape it into even balls. Heat the oil in a large saucepan over medium heat, until the oil is hot (350 °F). Fry the balls in batches, without crowding, until nicely browned, turning as necessary (about 2-3 minutes), and set aside on paper towels to drain.
  • Heat pita on both sides in a nonstick pan on medium heat until warmed and flexible. Layer with lettuce, falafel balls, onion, tomatoes, and feta. Drizzle with tzatziki sauce.
  • Fold and serve with carrot sticks, hummus, grapes, and sparkling water.

Nutrition

Calories: 640kcalCarbohydrates: 87gProtein: 26gFat: 23gSaturated Fat: 7gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gCholesterol: 32mgSodium: 1849mgPotassium: 1077mgFiber: 13gSugar: 21gVitamin A: 14064IUVitamin C: 28mgCalcium: 456mgIron: 6mg
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