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
P r i n t R e c i p e