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Falafel Wraps with Carrot-Hummus and Spinach

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Falafel Wraps with Carrot-Hummus and Spinach
5 from 2 votes
You will need a food processor or a blender.
Cuisine:Vegan
Diet: dairy-free, egg-free, vegan
Prep Time:20 minutes
Cook Time:10 minutes
Total Time:30 minutes
Servings:6 wraps
Calories:268kcal

Ingredients

  • 6 wholegrain wraps
  • 3 cups spinach (3 cups = 100 g) (make sure it’s washed and clean)
  • 1 package ready-made Falafel
  • 1 carrot
  • 1 onion
  • 1 clove garlic
  • 1 tbsp lemon juice
  • 1 can chickpeas (or 200-250 g cooked chickpeas. Save the liquid!)
  • 1 tbsp peanut butter (or use tahini)
  • 1.5 tbsp olive oil
  • Salt and pepper to taste

Optional:

  • 1 small handful cilantro/coriander, fresh (chopped)
  • 3 tbsp soy yogurt (if you'd like a dip)

Instructions

  • Slice the onion, carrot, and garlic in little pieces. You could also grate the carrot to save time.
  • Drain the chickpeas and save the liquid!
  • Heat up 1/3 of the oil.
  • Add the onion and the carrot, bring to taste with a bit of salt and pepper, give a good stir, and let simmer for 10 minutes. Stir occasionally.
  • If the onion-carrot mix is drying up too much, add a tablespoon of the saved chickpea liquid.
  • In the meantime:
  • Heat up the other 2/3 of oil in a frying pan and cook the falafel until nice and crispy.
  • Set the falafel aside for a second and, once your pan’s cooled off, clean your frying pan with some paper. It doesn’t have to be super clean; just take the oil out.
  • Add the garlic to the onion-carrot mix. Stir for another 30 seconds.
  • Add the chickpeas, lemon juice and peanut butter or tahini to the mix and stir well.
  • Try the carrot. Is it soft yet? If yes, transfer the chickpea-carrot-onion-garlic mix to the blender. If no, add another couple of chickpea liquids and let it simmer some 5 minutes more.
  • Bwooooooosh! (Or whatever sound your blender makes.)
  • If you’re using cilantro, this is the time to throw that in as well.
  • Check your hummus. It doesn’t have to be as smooth as peanut butter but it shouldn’t be chunky, either. Add some more chickpea liquid (1 tbsp at a time) if you think it needs some.
  • Alternatively, you can use olive oil (but that makes it more fatty) or normal water (but that gives it a bit of a bland taste, in my opinion, so be careful).
  • Add pepper and salt (and maybe a bit of extra lemon juice) to taste.
  • Heat up the frying pan, on medium heat.
  • Place a burrito/wrap in the pan (no oil!) and let it heat up for about 15-20 seconds on each side.
  • Spread a nice layer of carrot-humus over the burrito. Fill it with 3-4 falafels and a handful of spinach.
  • Roll it up.
  • Eat.

NOTES

Christine’s Pro tips
You can make the carrot-hummus even better by:
  • Adding a sliced red pepper to the onion-carrot mix
  • Or, if you have an open can of jalapenos which will go bad in a couple of days, add some of those
  • Spices that go crazily well with hummus: cumin, paprika powder (sweet, spicy or smoked), kurkuma, curry, ginger, ground cilantro seeds
  • And like I said, tahini works even better than peanut butter!
Please note that the nutritional information is without the optional extras.

Nutrition

Nutrition Facts
Falafel Wraps with Carrot-Hummus and Spinach
Amount per Serving
Calories
268
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
2
g
13
%
Sodium
 
723
mg
31
%
Potassium
 
278
mg
8
%
Carbohydrates
 
38
g
13
%
Fiber
 
8
g
33
%
Sugar
 
4
g
4
%
Protein
 
9
g
18
%
Vitamin A
 
3162
IU
63
%
Vitamin C
 
9
mg
11
%
Calcium
 
143
mg
14
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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