Falafel Wraps with Carrot-Hummus and Spinach
Servings: 6 wraps
Calories: 268kcal
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Ingredients
- 6 wholegrain wraps
- 3 cups (100 g) 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.
Nutrition
Calories: 268kcal | Carbohydrates: 38g | Protein: 9g | Fat: 10g | Saturated Fat: 2g | Sodium: 723mg | Potassium: 278mg | Fiber: 8g | Sugar: 4g | Vitamin A: 3162IU | Vitamin C: 9mg | Calcium: 143mg | Iron: 3mg