Ultimate Falafel Wrap

falafel wrap and coriander hummus
26
Apr
2015
Posted by: admin  /   Category: Recipes   /   Comments


Chickpeas are a low fat high protein food and work very well with food combining so you fell fuelled and complete. Prior to washing chickpeas, they should be visually inspected to eliminate any residue from can or jar.

These are the best wraps in town, perfect for when the match or game is on for all ages!
Serve with Mediterranean roast veggies & homemade coriander hummus
70 calories per falafel high in fibre and manganese

Falafel
Serves 12
For the falafel (makes 24)
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157 calories
27 g
0 g
2 g
8 g
0 g
58 g
208 g
4 g
0 g
2 g
Nutrition Facts
Serving Size
58g
Servings
12
Amount Per Serving
Calories 157
Calories from Fat 20
% Daily Value *
Total Fat 2g
4%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 208mg
9%
Total Carbohydrates 27g
9%
Dietary Fiber 7g
28%
Sugars 4g
Protein 8g
Vitamin A
6%
Vitamin C
9%
Calcium
4%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 410g of cooked drained organic chickpeas
  2. 2 tsp ground cumin
  3. 1 tsp turmeric
  4. 1tsp of Himalayan fine rock salt
  5. 50g of finely chopped red onion
  6. 25g of finely chopped parsley
  7. 50g of water
  8. 1 tbsp fresh lemon juice
  9. 100g of wholemeal spelt flour
  10. 20g of coriander
  11. Rapeseed oil for frying
Instructions
  1. Rinse the chickpeas and drain them well
  2. Combine all ingredients except flour in a food processor and mix until you have a dough. Use a spatula and transfer to large bowl.
  3. Add flour and stir until thoroughly combined.
  4. Roll contents with clean hands into small balls.
  5. Heat a heavy wok or frying pan with some rapeseed oil . Fry for 15 mins on medium heat until golden. Add oil if needed.
  6. Place the cooked falafel on a plate with paper towels to soak up any excess oil.
beta
calories
157
fat
2g
protein
8g
carbs
27g
more
Select Stores - Fuel Food: Award Winning Health Food Store, Dalkey, Dublin. http://selectstores.ie/2015/

Roast Mediterranean Vegetables
Serves 12
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30 calories
4 g
0 g
1 g
1 g
0 g
82 g
132 g
2 g
0 g
1 g
Nutrition Facts
Serving Size
82g
Servings
12
Amount Per Serving
Calories 30
Calories from Fat 13
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 132mg
5%
Total Carbohydrates 4g
1%
Dietary Fiber 1g
5%
Sugars 2g
Protein 1g
Vitamin A
60%
Vitamin C
40%
Calcium
4%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 small red onion – chopped
  2. 1/4 med. red pepper – chopped
  3. 1/4 med. yellow pepper – chopped
  4. 1/2 med. courgette – quartered and cut into bite-sized chunks
  5. 3 sundried tomatoes – chopped fine
  6. 3 kalamata olives – chopped fine
  7. 1 handful fresh spinach – washed and spun dry
  8. 2 Tbsp balsamic vinegar
  9. 1 Tbsp olive oil
  10. 1/2 tsp sea salt
  11. 1/8 tsp black pepper
Instructions
  1. Toss vegetables with oil, vinegar, salt, and pepper. Bake at 180C Gas Mark 4 for about 20 minutes. Set aside.
beta
calories
30
fat
1g
protein
1g
carbs
4g
more
Select Stores - Fuel Food: Award Winning Health Food Store, Dalkey, Dublin. http://selectstores.ie/2015/

Coriander Hummus
Serves 12
Hummus is a great source of vegetarian protein and a wonderful source of calcium. With the multitude of colours in the sandwich, it creates a rainbow effect, which means there are plenty of vitamins and minerals found in the sandwich. The multigrain bread offers the health benefit of high fibre which helps with slow digestion
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168 calories
21 g
0 g
7 g
7 g
1 g
46 g
63 g
4 g
0 g
5 g
Nutrition Facts
Serving Size
46g
Servings
12
Amount Per Serving
Calories 168
Calories from Fat 57
% Daily Value *
Total Fat 7g
10%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 63mg
3%
Total Carbohydrates 21g
7%
Dietary Fiber 6g
25%
Sugars 4g
Protein 7g
Vitamin A
4%
Vitamin C
4%
Calcium
5%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 400g of organic chick peas
  2. juice of half a lemon
  3. 3 tbsp tahini
  4. ¼ tsp salt
  5. 35ml water
  6. 35ml of extra virgin olive oil
  7. 30g of fresh coriander minced
Instructions
  1. Blend all ingredients in a high-power blender until smooth.
beta
calories
168
fat
7g
protein
7g
carbs
21g
more
Select Stores - Fuel Food: Award Winning Health Food Store, Dalkey, Dublin. http://selectstores.ie/2015/

To assemble

  • Start by arranging a selection of your favourite salad leaves at the bottom of the tortilla wrap, so it covers half the tortilla, leaving a small gap at the bottom.
  • Arrange the vegetables in a line along the salad leaves.
  • Place 3 – 4 falafel along the top of the vegetables.
  • On top of the falafel, spoon over a generous helping of the hummus.
  • Fold up the left and right hand sides of the tortilla.
  • Then bring the bottom of the tortilla up over the 2 sides that have already been folded up.
  • Using your thumbs, and keeping the sides and bottom rolled up, roll over the main part of the wrap towards the top so it starts to form the wrap and keep everything tightly packed together.
  • Once completely rolled, cut at a diagonal with a sharp knife.

Contains Gluten & Sesame

Sugar Nut & Dairy Free

Vegan

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