Falafel wraps
With grilled veg & salsa
Falafel wraps
With grilled veg & salsa
Nutrition per serving
-
Calories 415 21%
-
Fat 10.4g 15%
-
Saturates 2.7g 14%
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Sugars 10.5g 12%
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Salt 1.8g 30%
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Protein 21.3g 43%
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Carbs 57.6g 22%
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Fibre 12.4g -
Of an adult's reference intake
Ingredients
- 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 of fresh coriander
- olive oil
- SIDES
- 2 mixed-colour peppers
- 4 spring onions
- 8 small wholewheat tortillas
- 1 tablespoon Lingham's chilli sauce
- 250g low-fat cottage cheese
- pickled red cabbage , optional
- SALSA
- 1 big handful of mixed-colour ripe tomatoes
- ½ –1 fresh red chilli
- ½ a clove of garlic
- 1 lime
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Method
START COOKING
1. Drain the beans and chickpeas and put them into the processor.
2. Finely grate in the lemon zest, then add a pinch of sea salt and black pepper, the harissa, allspice, flour and coriander stalks (reserving the leaves). Blitz until smooth, scraping down the sides of the processor if needed.
3. Scrape out the mixture and use clean, wet hands to quickly divide and shape it into 8 patties about 1.5cm thick.
4. Put 1 tablespoon of oil into the frying pan and add the falafels, turning when golden and crisp.
5. Rip the seeds and stalks out of the peppers and tear each one into bite-sized chunks. Trim and halve the spring onions, then put on the griddle pan with the peppers and a pinch of salt and pepper, turning when charred.
6. 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.
7. Pop the tortillas into the microwave (800W) for 45 seconds while you marble the chilli sauce into the cottage cheese.
8. 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.
9. Let everyone assemble their own wraps, and serve with pickled red cabbage, if you like.
Tips
EASY SWAPS
– Use a tin of cannellini, red kidney, black, pinto, or black-eyed beans if you can’t get hold of a tin of mixed beans.
– Swap the harissa for another chilli paste or try making your own.
– Smoked paprika is fantastic in place of the allspice.
– Any chilli sauce will work a treat.
– I’ve gone for a rainbow salsa with mixed-colour tomatoes here, but you can use whatever colour you’ve got.
– You can switch the wraps for wholemeal pittas or go all out and rustle up my easy flatbreads.
ON THE SIDE
– Serve with a simple green salad for a veg-packed meal.
