Hummus and falafel wraps are a delicious and nutritious option for a quick and satisfying meal. Here's a simple recipe to make them at home:
Ingredients
For the Falafel
- 1 can (400g) chickpeas, drained and rinsed
- 1/2 cup fresh parsley, chopped
- 1/2 cup fresh cilantro, chopped
- 3 cloves garlic, minced
- 1 small onion, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon baking soda
- Salt and pepper to taste
- 2-3 tablespoons all-purpose flour
- Vegetable oil for frying
For the Hummus
- 1 can (400g) chickpeas, drained and rinsed
- 2 cloves garlic, minced
- 1/4 cup tahini (sesame paste)
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- Salt to taste
- Water (as needed to adjust consistency)
For the Wraps
- Whole wheat or regular wraps
- Lettuce leaves
- Sliced tomatoes
- Sliced cucumbers
- Sliced red onions
- Pickled turnips (optional)
- Hot sauce or tahini sauce for drizzling (optional)
Instructions
1. Prepare the Falafel
In a food processor, combine the chickpeas, parsley,
cilantro, garlic, onion, cumin, coriander, baking soda, salt, and pepper. Pulse
until the mixture is coarsely ground but not pureed.
Transfer the mixture to a bowl and stir in the flour
until the mixture holds together.
Shape the mixture into small balls or patties and
flatten slightly.
Heat vegetable oil in a frying pan over medium heat.
Fry the falafel patties for 3-4 minutes on each side until golden brown and
crispy. Drain on paper towels.
2. Prepare the Hummus
In a food processor, combine the chickpeas, garlic,
tahini, lemon juice, olive oil, and salt. Process until smooth and creamy.
If the hummus is too thick, add water a little at a
time until you reach your desired consistency. Adjust seasoning to taste.
3. Assemble the Wraps
Warm the wraps briefly in a microwave or skillet to
make them more pliable.
Spread a generous amount of hummus onto each wrap.
Place a few falafel patties in the center of each
wrap.
Top with lettuce leaves, sliced tomatoes, cucumbers,
red onions, and pickled turnips, if using.
Drizzle with hot sauce or tahini sauce, if desired.
Roll up the wraps tightly, folding in the sides as you
go.
Serve immediately, or wrap in foil or parchment paper for a portable meal.
These hummus and falafel wraps are perfect for a quick
lunch or dinner, packed with protein, fiber, and flavor. Enjoy the combination
of creamy hummus and crispy falafel in every bite!
