Falafel wrap

      Falafel wrap

      01 Feb 2020

      Ingredients

      • 400g tinned chickpeas (drained weight 240g)
      • 2 tsp plain flour
      • 20g fresh parsley (small bunch)
      • 1 tsp olive oil
      • 3 tsp olive oil (for baking)
      • 1 medium red onion
      • 4 tbsp natural yoghurt*
      • 2.5 cloves of garlic
      • 2 wholemeal wraps

      *Vegan alternative: plant-based soya yoghurt

      Salad vegetables: red cabbage (100g), cucumber (100g), tomato (130g), yellow pepper (80g)

      Instructions

      • Preheat oven to 200C. Thinly slice the salad vegetables and set aside.
      • Add the chickpeas, onion, 2 cloves garlic, olive oil, parsley, flour and 1 tsp water to a blender and pulse until combined. Season to taste, then form into 8 balls, place onto a baking tray with 1 tbsp oil and roll around to coat.
      • Bake falafels in the oven for 10 minutes, then turn oven down to 150C and bake for a further 10 minutes.
      • Meanwhile, mince the remaining garlic, mix through the yoghurt and season to taste.
      • To serve, pile the salad vegetables into the wholemeal wraps, top with the falafels (4 per wrap) and drizzle over the garlic yoghurt dressing.

      Nutritics Analysis

      • Calories 102 Per 100g 586 Per Serving
      • Fats 3.7g Per 100g 21g Per Serving
      • Saturates 0.8g Per 100g 4.7g Per Serving
      • Carbs 12g Per 100g 68g Per Serving
      • Sugar 3.5g Per 100g 20g* Per Serving
      • Fibre 2.6g Per 100g 15g Per Serving
      • Protein 4g Per 100g 23g Per Serving
      • Salt 0.18g Per 100g 1g Per Serving

      A source of fibre (at least 1.5g per 100g) 
      *Including sugars naturally occurring in fruits, vegetables and milk products

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