MEDITERRANEAN FALAFEL WRAP

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Ingredients:

For the Falafel:

  • 1 can (400g) chickpeas, drained and rinsed
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh cilantro, chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon baking powder
  • 2-3 tablespoons flour (or chickpea flour for gluten-free)
  • Salt and pepper, to taste
  • Olive oil for frying (or baking)

For the Wrap:

  • 4 pita bread or flatbreads
  • 1 cup hummus (store-bought or homemade)
  • 1 cup chopped cucumbers
  • 1 cup chopped tomatoes
  • 1/2 cup sliced red onion
  • 1/2 cup crumbled feta cheese (optional)
  • 1 cup shredded lettuce or mixed greens
  • Fresh parsley or cilantro, for garnish

For the Sauce:

  • 1/2 cup tahini
  • 2 tablespoons lemon juice
  • 2-3 tablespoons water (to thin)
  • 1 clove garlic, minced
  • Salt and pepper, to taste

Instructions:

Step 1: Make the Falafel

  1. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse until the mixture forms a coarse paste.
  2. Add the flour gradually and pulse until the mixture holds together when pressed.
  3. Shape the mixture into small falafel balls or patties.
  4. Fry: Heat oil in a skillet over medium heat and fry the falafel until golden brown and crispy on all sides, about 3-4 minutes per side.
    • Bake: Alternatively, you can bake the falafel in the oven at 200°C (400°F) for 20-25 minutes, flipping halfway through.

Step 2: Prepare the Sauce

  1. In a small bowl, whisk together the tahini, lemon juice, garlic, and enough water to reach your desired consistency. Season with salt and pepper.

Step 3: Assemble the Wrap

  1. Spread hummus on the inside of the pita or flatbread.
  2. Add a few falafel balls or patties.
  3. Top with chopped cucumbers, tomatoes, red onion, lettuce, and feta if using.
  4. Drizzle with tahini sauce and sprinkle with fresh parsley or cilantro.
  5. Wrap it up and serve immediately.

Tips:

  • Add a spoonful of tzatziki or hot sauce for extra flavor.
  • You can also add pickled vegetables like turnips or cucumbers for a tangy crunch.
  • Make it a meal by serving with a side of fries or tabbouleh salad.