Wellness

Baked falafel wraps

Sep 27, 2022 • 30 min

This tasty recipe offers a balance of Mediterranean flavors with a satisfying vegetarian flair. Most of all, it’s delicious, with lots of filling fiber and nutrient-rich veggies, chickpeas and yogurt.

Ingredients

1 tbsp garlic (minced)
1 small onion (chopped)
1 tbsp curry powder
¼ tsp cayenne pepper
2 tbsp cilantro (minced)
1 tbsp parsley (minced)
1 tbsp olive oil
2 cans of garbanzo beans (chickpeas) (15 oz ea, drained and rinsed)
1½ tbsp whole wheat or all-purpose flour
2 tsp baking powder
½ tsp salt (optional)
½ tsp black pepper
1 tbsp sesame seeds
1 cup plain nonfat Greek yogurt
¼ cup tahini
1 tbsp garlic (minced)
1 tbsp parsley (minced)
4 whole wheat pitas (cut in half)
2 tomatoes (sliced into 8 slices each)
½ red onion (thinly sliced)
nonstick cooking spray

Directions

Step 1:

Preheat oven to 450° F. Line a large baking sheet with parchment paper coated generously with cooking spray. Set aside

Step 2:

In a food processor or blender, add garlic, onion, curry powder, cayenne pepper, cilantro, parsley and olive oil. Blend into a paste.

Step 3:

Add in garbanzo beans. “Pulse” to chop beans into the onion paste (above). Do not blend the beans into a paste—the falafel should be slightly chunky.

Step 4:

Add flour, baking powder, salt (optional), and ground black pepper. Pulse until lightly mixed.

Step 5:

Refrigerate falafel mixture for 15-20 minutes.

Step 6:

Refrigerate falafel mixture for 15-20 minutes.

Scoop falafel into balls that are about 2 tbsp of mixture (or ⅛ cup). Place on baking sheet and repeat to make 16 falafel balls.

Step 7:

Spray falafel balls with cooking spray and sprinkle with sesame seeds.

Step 8:

Bake on bottom rack of oven for 15 minutes.

Step 9:

Bake on bottom rack of oven for 15 minutes.

Step 10:

Once the falafel is done baking, stuff two falafel balls into half of a whole wheat pita. Or use lettuce wraps to cut carbs. (Note: Ingredient changes will alter the nutrition analysis of the recipe.)