Plant-based falafel and hummus wrap
I have a love affair with falafels. As a vegetarian, they're pretty much part of my staple diet and I enjoy them in salads, with pita breads and just plain with a dash of lemon juice too, or I add them to curries and stews. They're so versatile!
Whether you're following a plant-based diet or are just keen to experiment with a vegetarian meal once or twice a week, thi
s falafel and hummus wrap recipe is a family favourite. It's packed with healthy, nourishing ingredients and the hummus just adds that extra zing to make it super-tasty.
I've included this recipe in the My Body Back Recipe Booklet because it's ideal for new moms (and families) wanting to live a healthy lifestyle, but eat delicious food.
Falafel and hummus wrap
Serves 3
Ingredients for the falafel
- 2 cans chickpeas, drained and rinsed
- ¼ cup red onion, chopped
- 2 cloves garlic, peeled
- 2 tsp ground cumin
- 1 tsp ground coriander
- ¼ tsp cayenne pepper, or to taste
- ½ tsp Himalayan rock salt
- Black pepper, to taste
- 1 Tbsp lemon juice
- ½ cup fresh parsley, chopped
For the hummus
- 3 garlic cloves, minced
- ¼ cup Greek yoghurt
- 1 Tbsp lemon juice
- 1 tsp olive oil
- ¼ tsp Himalayan rock salt
- ¼ tsp Paprika
- Sprinkle black pepper
- 1 can chickpea, drained and rinsed
Additional
- 2 Tbsp olive oil (separated) Your choice of free vegetables: baby spinach, tomato etc.
- 1 round feta (60g)
- 3 whole-wheat wraps
Method
- Preheat the oven to 190°C.
- Blitz all falafel ingredients in a food processor – including 1 Tbsp of olive oil – until fine, but not pureed.
- Line a baking tray with 1 Tbsp oil.
- Roll dough into small, slightly flat falafels (cooks faster), and brush each surface with remaining 1 Tbsp olive oil.
- Pop into the oven for 15-20 minutes, turning at halfway.
- Blend all hummus ingredients together.
- Dress wraps with falafels and hummus (2 Tbsp each), adding in salad ingredients and dividing the feta into three portions. Roll up and enjoy.
ALSO SEE: The benefits of eating a plant-based diet
