Crispy Falafel Veggie Wrap

In the world of health-conscious eating, the Crunchy Chickpea Delight Wrap stands out as a delicious and nutritious option. This vibrant wrap combines the satisfying crunch of chickpeas with fresh vegetables and a creamy tahini sauce, making it a favorite for those seeking a flavorful yet healthful meal. Whether you are a seasoned vegetarian, a gluten-free enthusiast, or simply someone who enjoys wholesome food, this wrap caters to a variety of dietary preferences.

Explore the wholesome goodness of the Crunchy Chickpea Delight Wrap, a vibrant dish perfect for health-conscious eaters. This wrap features crispy chickpeas paired with fresh vegetables and creamy tahini sauce, catering to a range of dietary preferences. Learn about the nutritional benefits of chickpeas, the art of preparing delicious falafel, and how to assemble this delightful meal. With easy steps and fresh ingredients, you can create a satisfying wrap that nourishes both body and spirit. Perfect for lunch or dinner, this recipe encourages creativity in the kitchen while delivering a hearty dose of flavor and health.

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Ingredients

For the Falafel:

1 can (15 oz) chickpeas, drained and rinsed

1 small onion, finely chopped

3 cloves garlic, minced

1/4 cup fresh parsley, roughly chopped

1/4 cup fresh cilantro, roughly chopped

1 tsp ground cumin

1 tsp ground coriander

1/2 tsp baking powder

Salt and pepper, to taste

1/2 cup breadcrumbs (or ground oats for a gluten-free option)

Oil for frying, or cooking spray for baking

For the Wrap:

4 large whole-wheat tortillas or wraps

1 cup fresh lettuce, shredded

1 medium tomato, diced

1 small cucumber, sliced into rounds

1/2 cup red bell pepper, sliced into strips

1/4 cup red onion, thinly sliced

For the Tahini Sauce:

1/2 cup tahini

2 tbsp fresh lemon juice

1 clove garlic, minced

Water, for thinning sauce

Salt, to taste

Instructions

Prepare the Falafel Mixture:

In a food processor, combine the drained chickpeas, chopped onion, minced garlic, parsley, cilantro, cumin, coriander, baking powder, and a generous pinch of salt and pepper. Pulse the mixture until it is well blended but retains some texture. Gradually add the breadcrumbs, pulsing until the mixture binds together and forms a slightly chunky dough.

Form the Falafel Balls:

With wet hands, shape the falafel mixture into small balls or patties, roughly the size of a golf ball. If the mixture crumbles apart, add a splash of water; if it’s too sticky, incorporate more breadcrumbs until the desired consistency is achieved.

Cook the Falafel:

- For Frying: Heat a generous amount of oil in a large skillet over medium-high heat. Fry the falafel for about 3-4 minutes on each side until they are golden brown and crispy. Once cooked, place them on a plate lined with paper towels to absorb any excess oil.

- For Baking: Preheat your oven to 375°F (190°C). Arrange the falafel on a parchment-lined baking sheet. Lightly spray them with oil and bake for 20-25 minutes, flipping them halfway through, until they are golden and crispy on the outside.

Make the Tahini Sauce:

In a small mixing bowl, whisk together the tahini, lemon juice, minced garlic, and a pinch of salt. Gradually add water, one tablespoon at a time, stirring until you achieve a smooth yet thick consistency.

Assemble the Wraps:

Lay a tortilla flat on a clean surface. Drizzle a generous amount of tahini sauce in the center. Top with a handful of shredded lettuce, then place several falafel, diced tomato, cucumber slices, red bell pepper, and red onion on top. Add a little more tahini if desired for extra flavor.

Wrap and Serve:

Fold the sides of the tortilla over the filling, then carefully roll it from the bottom up to create a snug wrap. Cut the wrap in half diagonally for an appealing presentation. Serve with a small bowl of extra tahini sauce on the side for dipping.

Prep Time, Total Time, Servings: 20 min | 40 min | 4 servings