Falafel wraps with grilled veg & salsa

Falafel  with Grilled Veg & Salsa

Serves 4

  • For the falafel

  • 1 x 400 g tin of mixed beans

  • 1 x 400 g tin of chickpeas

  • 1 lemon

  • 1 tablespoon harissa

  • 1 heaped teaspoon allspice

  • 1 heaped tablespoon plain flour

  • 1 bunch fresh coriander

  • olive oil

  • For the sides

  • 2 mixed-colour peppers

  • 4 spring onions

  • 8 small wholewheat tortillas

  • 1 tablespoon Lingham's chilli sauce

  • 250g low-fat cottage cheese

  • optional: pickled red cabbage

  • For the salsa

  • 1 big handful mixed-colour ripe tomatoes

  • ½ –1 fresh red chilli

  • ½ clove of garlic

  • 1 lime

Ingredients out • Food processor (bowl blade) • Large frying pan, medium heat • Griddle pan, high heat



START COOKING

Drain the beans and chickpeas and put them into the processor • Finely grate in the lemon zest, then add a pinch of salt and pepper, the harissa, allspice, flour and coriander stalks (reserving the leaves) • Blitz until smooth, scraping down the sides of the processor if needed • Scrape out the mixture and use clean, wet hands to quickly divide and shape it into 8 patties about 1.5cm thick • Put 1 tablespoon of oil into the frying pan and add the falafels, turning when golden and crisp



Rip the seeds and stalks out of the peppers, tear each one into bite-sized chunks and put on the griddle pan with the trimmed and halved spring onions and a pinch of salt and pepper, turning when charred • Put the tomatoes, chilli and half the coriander leaves into the processor • Squash in the unpeeled garlic through a garlic crusher, squeeze in the lime juice, whiz until fine, then season to taste and pour into a serving dish



Pop the tortillas into the microwave (800W) for 45 seconds while you marble the chilli sauce into the cottage cheese • Squeeze the juice of half the zested lemon over the charred veggies, then take with the falafels to the table, scattering everything with the rest of the coriander • Let everyone assemble their own wraps, and serve with pickled red cabbage, if you like

Nutritional Information

Falafel wraps with grilled veg & salsa

A lip-smacking lunch

More Quick fixes recipes >
0 foodies cooked this
This falafel recipe is my idea of tasty, fast food – just load up the tortillas and tuck in!
Serves 4
15m
Super easy
Method

Ingredients out • Food processor (bowl blade) • Large frying pan, medium heat • Griddle pan, high heat

START COOKING
Drain the beans and chickpeas and put them into the processor • Finely grate in the lemon zest, then add a pinch of salt and pepper, the harissa, allspice, flour and coriander stalks (reserving the leaves) • Blitz until smooth, scraping down the sides of the processor if needed • Scrape out the mixture and use clean, wet hands to quickly divide and shape it into 8 patties about 1.5cm thick • Put 1 tablespoon of oil into the frying pan and add the falafels, turning when golden and crisp

Rip the seeds and stalks out of the peppers, tear each one into bite-sized chunks and put on the griddle pan with the trimmed and halved spring onions and a pinch of salt and pepper, turning when charred • Put the tomatoes, chilli and half the coriander leaves into the processor • Squash in the unpeeled garlic through a garlic crusher, squeeze in the lime juice, whiz until fine, then season to taste and pour into a serving dish

Pop the tortillas into the microwave (800W) for 45 seconds while you marble the chilli sauce into the cottage cheese • Squeeze the juice of half the zested lemon over the charred veggies, then take with the falafels to the table, scattering everything with the rest of the coriander • Let everyone assemble their own wraps, and serve with pickled red cabbage, if you like

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:
  • Calories 602 30%
  • Carbs 79.5g 31%
  • Sugar 9.9g 11%
  • Fat 15.5g 22%
  • Saturates 4.7g 24%
  • Protein 32.4g 72%
Of an adult's reference intake

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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