Falafel wraps
With grilled veg & salsa
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Falafel wraps
With grilled veg & salsa
“This falafel recipe is my idea of tasty, fast food – just load up the tortillas and tuck in! ”
Serves 4
Cooks In15 minutes
DifficultyNot too tricky
Nutrition per serving
-
Calories 602 30%
-
Fat 15.5g 22%
-
Saturates 4.7g 24%
-
Sugars 9.9g 11%
-
Salt 2.8g 47%
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Protein 32.4g 65%
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Carbs 79.5g 31%
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Fibre 17.2g -
Of an adult's reference intake
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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
Tap For Method
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Method
Ingredients out • Food processor (bowl blade) • Large frying pan, medium heat • Griddle pan, high heat
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.
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.
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© 2022 Jamie Oliver Enterprises Limited
© 2022 Jamie Oliver Enterprises Limited