Vegan Falafel Wrap
Introduction:
Dive into a culinary adventure with our Vegan Falafel Wrap, a delightful fusion of Middle Eastern flavors and wholesome ingredients. This vibrant wrap combines the earthy richness of falafels with the freshness of shredded vegetables, creamy hummus, and nutrient-packed greens, all wrapped up in a soft whole-wheat tortilla. Perfect for a quick and nourishing meal, this recipe is a testament to the beauty of plant-based eating. Join us as we explore the art of crafting this mouthwatering wrap and discover the joy of plant-powered cuisine.
Ingredients:
- 4 large 10-inch whole-wheat tortillas (gluten-free option available)
- 1/2 cup hummus (store-bought or homemade)
- Large handful baby spinach
- 1/2 large avocado, thinly sliced
- 1 cup shredded beets
- 1 cup shredded carrot (approximately 1 large carrot)
- 8 falafels, crumbled
- 8 toothpicks
Instructions:
- Prepare the Tortillas: Lay out the four whole-wheat tortillas on a clean surface. Spread a generous layer of hummus evenly across each tortilla, leaving about an inch of space around the edges.
- Layer the Fillings: Starting from the left side of each tortilla, arrange a strip of baby spinach followed by thinly sliced avocado, shredded beets, shredded carrot, and crumbled falafels.
- Roll the Wraps: Carefully roll up each tortilla, tucking in the ingredients as you go to ensure a tight and secure wrap. Roll from left to right, folding in the edges as needed to encase the fillings completely.
- Secure with Toothpicks: Once rolled, insert two toothpicks diagonally into each wrap to hold them together. This will prevent the fillings from spilling out and help maintain the shape of the wraps.
- Slice and Serve: Using a sharp knife, slice each wrap in half diagonally to create two equal portions. Arrange the wraps on a serving platter and serve immediately, allowing everyone to enjoy the vibrant flavors and textures.
Recipe Notes:
- Preparation Tips: For added convenience, prepare a batch of falafels and hummus in advance to streamline the assembly process. Store-bought options are also suitable for a quick meal solution.
- Tortilla Selection: Opt for 100% whole-grain tortillas to boost the fiber content of your wraps. Gluten-free tortillas can be substituted for those with dietary restrictions.
- Rolling Technique: To prevent the fillings from escaping, tightly roll the wraps starting from the side with the crumbled falafels. Tuck in the sides as you roll to create a snug package.
- Storage Recommendations: While these wraps can be made ahead, they are best enjoyed fresh to maintain optimal texture and flavor. Avoid storing them for extended periods to prevent the tortillas from becoming soggy.
Nutritional Information:
- Calories: 247kcal
- Carbohydrates: 35g
- Protein: 8g
- Fat: 10g
- Saturated Fat: 2g
- Sodium: 443mg
- Potassium: 399mg
- Fiber: 8g
- Sugar: 6g
- Vitamin A: 5383IU
- Vitamin C: 6mg
- Calcium: 111mg
- Iron: 2mg
Conclusion:
Indulge in the wholesome goodness of our Vegan Falafel Wrap, a satisfying meal that celebrates the vibrant flavors of plant-based cuisine. Whether enjoyed for lunch, dinner, or as a portable snack on the go, these wraps are sure to tantalize your taste buds and nourish your body. With a perfect balance of textures and a colorful array of vegetables, this recipe is a testament to the versatility and deliciousness of plant-powered eating. Treat yourself to a culinary delight that’s as wholesome as it is flavorful.
Vegan Falafel Wrap Recipe
Ingredients
4 large 10-inch whole-wheat tortillas (can use gluten-free if desired)
1/2 cup hummus (store-bought or homemade)
Large handful baby spinach
1/2 large avocado thinly sliced
1 cup shredded beets
1 cup shredded carrot (about 1 large carrot)
8 falafels crumbled
8 toothpicks
Instructions
Spread the hummus evenly across each of the four tortillas, leaving about an inch around the edge.
Starting from the left side of each tortilla, add a strip of baby spinach, sliced avocado, shredded beets, shredded carrot and two crumbled falafels.
Roll the wrap tightly, tucking in the ingredients as you go to ensure that all of the ingredients stay in the tortilla.
Secure with toothpicks and slice wrap in half. Serve and enjoy!
Notes
For a really quick and easy meal, I recommend making up a bunch of the falafels in advance so that you can enjoy this tasty and nutrient packed wrap for lunch or dinner all throughout the week! You can use your favourite falafel recipe, the falafel recipe provided or store-bought falafels to make these wraps.
Similarly you can make up a batch of hummus in advance, or purchase it pre-made.
Be sure to spread the hummus evenly over each wrap as it helps to act like a glue for all of the fillings
Be sure to tightly roll up the wrap and secure it with two toothpicks to prevent the contents from falling out. This could potentially be a very messy wrap, so you’ll need those toothpicks to help keep it intact.
Use 100% whole-grain tortillas for a higher fibre option. You can also sub in a gluten-free tortilla if desired.
Be sure to roll up the wraps tightly starting from the side with the crumbled falafels to ensure that the falafels stay in the centre of the wrap and don’t come out the other end.
To help keep the wraps together, you can place two toothpicks through the tortilla and fillings when cutting in half.
When rolling up the wraps, tuck the tortilla in on each side to prevent the fillings from falling out.
These wraps can be made in advance, however, they taste best when freshly made since the tortilla may start to go soggy if sitting for an extended period of time (i.e. more than a day).
Nutrition
Calories: 247kcalCarbohydrates: 35gProtein: 8gFat: 10gSaturated Fat: 2gSodium: 443mgPotassium: 399mgFiber: 8gSugar: 6gVitamin A: 5383IUVitamin C: 6mgCalcium: 111mgIron: 2mg