Smash Falafel Wrap by @fitgreenmind

≈ 21 min

2 servings

🫘

430 g

Chickpeas

🌿

30 g

Fresh parsley

🌿

30 g

Fresh cilantro

🧄

3 g

Garlic

🫙

2 g

Cumin

🫙

2 g

Ground coriander

🧂

1.5 g

Salt

🌾

16 g

Flour

🥙

160 g

Flatbread

🥒

150 g

Cucumber

🍅

120 g

Tomato

🌱

5 g

Tahini

🥣

30 g

Vegan yogurt

🍋

7.5 ml

Lemon juice

🍁

15 ml

Maple syrup

🫗

15 ml

Oil

  1. Drain
    • canned chickpeas

    Drain and rinse the canned chickpeas thoroughly.

  2. Peel
    • garlic
    • fresh parsley

    Peel the garlic and roughly chop the parsley and cilantro.

  3. Add
    • canned chickpeas
    • fresh parsley
    • Garlic

    Add chickpeas, parsley, cilantro, garlic, cumin, ground coriander, salt, and flour to the food processor.

  4. Blend

    Blend the ingredients until a thick, spreadable falafel paste forms.

  5. Dice
    • cucumber
    • tomato

    Dice the cucumber and tomato into small filling pieces.

  6. Combine
    • tahini
    • vegan yogurt
    • lemon juice

    Combine tahini, vegan yogurt, lemon juice, maple syrup, and salt in a bowl.

  7. Stir

    Stir the sauce until smooth and set it aside.

  8. Spread
    • flatbread
    • canned chickpeas

    Spread half of the falafel paste evenly over each flatbread.

  9. Heat
    • cooking oil

    Heat the cooking oil in a frying pan over medium heat.

  10. Place
    • flatbread

    Place the flatbreads paste-side down in the hot pan and fry until golden, about 3 minutes.

  11. Flip
    • flatbread

    Flip the flatbreads and cook the bread side for about 2 to 3 minutes.

  12. Top
    • cucumber
    • tomato
    • tahini

    Top each warm flatbread with cucumber, tomato, and the tahini yogurt sauce.

  13. Fold
    • flatbread

    Fold each flatbread into a wrap and serve immediately.

Smash Falafel Wrap by @fitgreenmind

≈ 21 min

2 servings

🫘

430 g

Chickpeas

🌿

30 g

Fresh parsley

🌿

30 g

Fresh cilantro

🧄

3 g

Garlic

🫙

2 g

Cumin

🫙

2 g

Ground coriander

🧂

1.5 g

Salt

🌾

16 g

Flour

🥙

160 g

Flatbread

🥒

150 g

Cucumber

🍅

120 g

Tomato

🌱

5 g

Tahini

🥣

30 g

Vegan yogurt

🍋

7.5 ml

Lemon juice

🍁

15 ml

Maple syrup

🫗

15 ml

Oil

Preparation Steps

  1. Step 1/13

    Drain and rinse the canned chickpeas thoroughly.

    🫘canned chickpeas
    🥫can opener
    🧺colander

  2. Step 2/13

    Peel the garlic and roughly chop the parsley and cilantro.

    🧄garlic
    🌿fresh parsley
    🌿fresh cilantro
    🔪knife
    🪵cutting board

  3. Step 3/13

    Add chickpeas, parsley, cilantro, garlic, cumin, ground coriander, salt, and flour to the food processor.

    🫘canned chickpeas
    🌿fresh parsley
    🌿fresh cilantro
    🧄garlic
    🫙ground cumin
    🫙ground coriander
    🧂salt
    🌾all-purpose flour
    🥄measuring spoons

  4. Step 4/13

    Blend the ingredients until a thick, spreadable falafel paste forms.

  5. Step 5/13

    Dice the cucumber and tomato into small filling pieces.

    🥒cucumber
    🍅tomato
    🔪knife
    🪵cutting board

  6. Step 6/13

    Combine tahini, vegan yogurt, lemon juice, maple syrup, and salt in a bowl.

    🌱tahini
    🥣vegan yogurt
    🍋lemon juice
    🍁maple syrup
    🧂salt
    🥣mixing bowl
    🥄measuring spoons

  7. Step 7/13

    Stir the sauce until smooth and set it aside.

    🥣mixing bowl
    🥄spatula

  8. Step 8/13

    Spread half of the falafel paste evenly over each flatbread.

    🥙flatbread
    🫘canned chickpeas
    🥄spatula

  9. Step 9/13

    Heat the cooking oil in a frying pan over medium heat.

    🫗cooking oil

  10. Step 10/13

    Place the flatbreads paste-side down in the hot pan and fry until golden, about 3 minutes.

    🥙flatbread
    🥄spatula

  11. Step 11/13

    Flip the flatbreads and cook the bread side for about 2 to 3 minutes.

    🥙flatbread
    🥄spatula

  12. Step 12/13

    Top each warm flatbread with cucumber, tomato, and the tahini yogurt sauce.

    🥒cucumber
    🍅tomato
    🌱tahini
    🥣vegan yogurt
    🍋lemon juice
    🍁maple syrup
    🥄spatula

  13. Step 13/13

    Fold each flatbread into a wrap and serve immediately.

    🥙flatbread

Composition

Ingredients

Types

Herbs, Vegetables, Spices, Seasonings, Bread, Seeds, Plant-based dairy, Fruits, Sweeteners

Ingredients

Chickpeas, Fresh parsley, Fresh cilantro, Garlic, Cumin, Ground coriander, Salt, Flour, Flatbread, Cucumber, Tomato, Tahini, Vegan yogurt, Lemon juice, Maple syrup, Oil

Notes

Salt (to taste, for the sauce), Cucumber (for filling), Tomato (for filling), Tahini (for the sauce), Vegan yogurt (for the sauce), Lemon juice (for the sauce), Maple syrup (for the sauce), Oil (for frying)

Allergens

Gluten, Wheat, Sesame

Dietetics

Dietary regimen

Vegetarian, Meat-Free, Plant-based

Calories

530 kcal

Macro nutrients

Protein: 18g, Carbohydrates: 77g, Dietary fiber: 14g, Total fat: 18g, Sugars: 12g

Nutritional Information

Minerals

Calcium: 135mg, Iron: 5.1mg, Potassium: 670mg, Sodium: 720mg

Vitamins

Vitamin A: 105mcg RAE, Vitamin C: 25mg, Vitamin K: 320mcg, Folate: 180mcg DFE

Preparation

Time Information

Preparation

15 minutes

Cooking

6 minutes

Overall

21 minutes

Difficulty

Level

Medium (2/4)

Steps

13 steps

Equipments

Utensils

can opener, colander, knife, cutting board, measuring spoons, measuring cups, spatula, mixing bowl

Appliances

Food processor, Stove

Type

Type

Type Of Dish

Main Course

Occasions

Lunch, Dinner, Weeknight Meal, Meal Prep

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

Middle Eastern, Mediterranean

Geographic

to inform

Various

Aspect

Texture

Crispy, Tender, Creamy, Fresh, Crunchy

Flavors

Herby, Earthy, Savory, Tangy, Sweet, Garlicky

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 120 min (Keep covered,Do not leave out longer than 2 hours), fridge : 3 days (Store cooked flatbreads and filling separately,Use an airtight container,Reheat flatbreads in a dry pan before serving), freezer : 2 months (Freeze cooked falafel flatbreads without vegetables or sauce,Wrap individually and store airtight,Thaw overnight in the refrigerator before reheating)