Healthy Homemade Baked Falafel Wrap bursting with Greens & Flavor 💪😋🌯
Ingredients:
For the Baked Falafel:
1 can (15 oz / 425g) chickpeas, rinsed and drained very well
1 cup (60-70g) packed kale leaves, tough stems removed
1/2 small onion, roughly chopped
2 cloves garlic, chopped
1/2 cup (20g) fresh parsley or cilantro
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons (15g) all-purpose flour or chickpea flour
1 tablespoon (15ml) lemon juice
For the Wrap & Assembly:
4 large whole wheat tortillas or pita breads
Lettuce or mixed greens
Sliced tomatoes
Sliced cucumbers
Sliced red onion
For the Tahini Sauce:
1/4 cup (60ml) tahini
1/4 cup (60ml) water
2 tablespoons (30ml) lemon juice
1 small clove garlic, minced
Salt to taste
Directions:
1. Make the falafel: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly grease. Pat the drained chickpeas very dry with paper towels (this is key for texture).
2. In a food processor, combine the dried chickpeas, kale, onion, garlic, parsley/cilantro, cumin, coriander, salt, pepper, flour, and lemon juice. Pulse until the mixture is finely chopped and comes together but is not completely puréed (it should still have some texture).
3. Form the mixture into small patties or balls (about 10-12) and place them on the prepared baking sheet. Lightly spray or brush the tops with oil (optional, for browning).
4. Bake for 15 minutes, flip the falafel, and bake for another 10-15 minutes, or until golden brown and firm.
5. Make the tahini sauce: While falafel bakes, whisk together tahini, water, lemon juice, minced garlic, and salt until smooth. Add more water if needed for drizzling consistency.
6. Assemble the wraps: Warm the tortillas or pitas. Spread some tahini sauce on each wrap. Add lettuce/greens, baked falafel (slightly crushed if desired), tomato, cucumber, and red onion. Drizzle with more tahini sauce. Fold or roll up the wraps.
Recipe Information:
Preparation Time: 20 min | Cooking Time: 30 min | Total Time: 50 min | Calories per Serving: approx. 450 (per wrap) | Number of Servings: 4
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