High protein falafel wrap!! Super easy to make and genuinely delicious! We use tempeh or tofu as the extra protein hit, add in more chilli or spices for a more punchy flavour. When we made these first we ended up eating them for brekkie and they went down a treat!

An image of High Protein Falafel Wrap

High Protein Falafel Wrap


Super easy to make and genuinely delicious! We use tempeh or tofu as the extra protein hit, add in more chilli or spices for a more punchy flavour. When we made these first we ended up eating them for brekkie and they went down a treat!

Takes 13 minutes

Serves 23

Ingredients
 

Falafel

  • 400 g chickpeas
  • 1/2 onion
  • 2 cloves garlic
  • 2 tsp ground cumin
  • handful fresh parsley
  • 150 tempeh
  • 1 lemon juice
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
  • 2 tbsp oil for frying

To assemble

  • 2 wholemeal tortilla
  • 350 g hummus
  • 1 tomato
  • 1 baby gem lettuce
  • 100 g red sauerkraut
  • 3 tbsp tahini
  • 6 tbsp yoghurt we used coconut!
  • 15 g fresh parsley

Instructions
 

  • Drain and rinse the chickpeas. Peel the onion and garlic and roughly chop.
  • Dice the parsley and roughly chop the tempeh and add them all to a food processor or blender along with the lemon juice, salt, black pepper, cumin and pulse/ blend until it comes together but not too much.
  • Using a spoon or clean hands shape into small balls.You can cook them in a deep fat fryer for a crispier, more authentic falafel, or shallow fry them in a non-stick pan with the 2 tbsp of oil and else bake them in an air fryer or oven for a lower fat version. Cook the falafel till lightly brown on the outside. 
  • Dice the tomato, slice the lettuce. For the tahini cream, mix the tahini along with the yoghurt with juice of 1/2 a lemon until it comes together into a lovely cream that can drizzle nicely.
  • To bring together, on a wrap or tortilla add a generous spread of hummus, some tomato, lettuce, sauerkraut, the falafel, drizzle over the tahini cream and finish with some pickled red onions for a nice acidic pop! Wrap up and enjoy!

Nutrition

Calories: 85kcalCarbohydrates: 9gProtein: 5gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 1mgSodium: 114mgPotassium: 155mgFiber: 2gSugar: 1gVitamin A: 118IUVitamin C: 3mgCalcium: 35mgIron: 1mg
Print Recipe

Recipe Club

Image of chickpea curry

Unlock the Ultimate Plant-Based Culinary Experience with The Happy Pear Recipe Club!

Dive into 600+ mouthwatering recipes designed to nourish your body and tantalise your taste buds. Join our ever-growing, supportive community of food enthusiasts and take the first step on your journey to a healthier, happier you.

Your Membership Includes:

  • Recipes: Access 600+ delicious, health-boosting recipes.
  • Community Connection: Share cooking tips, get inspired, and support each other.
  • Wellness Resources: Unlimited HIIT workouts, guided meditations, yoga lessons, and breathwork sessions.
  • Eat Well. Feel Good. Live Better. Join The Happy Pear Recipe Club today and transform your culinary and wellness journey.
  • Join Now! Choose between monthly or annual membership and get access to all our incredible recipes and resources in one place.


Image of chickpea curry

Plant Based Recipes

View All

Recipe Club Pricing

Whether it's monthly or annual, our Recipe Club membership gives you access to all our recipes in one place

Annual

€35.99

Monthly

€3.99