Harissa Falafel and Hummus Wrap

Name: Harissa Falafel and Hummus Wrap
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 4 servings
Cuisine: Levantine
Ingredients: 2 tins chickpeas, 400g each, drained; 1 small onion, roughly chopped; 3 cloves garlic; 20g fresh parsley; 2 tbsp harissa paste; 1 tsp ground cumin; ½ tsp baking powder; 3 tbsp plain flour (plus more if the mix is loose); 3 tbsp olive oil (for frying); 1 pinch salt and black pepper; 150g 2% Greek yoghurt; 1 lemon, juiced; 1 clove garlic, grated; 1 pinch salt; 1 small red onion, thinly sliced; 3 tbsp white wine vinegar; 1 tsp sugar; 4 large flatbreads (or wraps); 200g hummus (shop-bought or your own); 100g mixed salad leaves; 2 tomatoes, sliced

Pan-fried falafel with harissa worked right through the mix, wrapped up with hummus, quick-pickled red onion and a lemon yoghurt drizzle. The heat is built in from the first bite, the outside crisp without a deep fryer in sight.

Serves: 4
Prep: 20min
Cook: 10min
Total: 30min

Programs: Muscle Gain, Maintenance, Blood Sugar, Cholesterol

Per serving

Calories: 710kcal
Protein: 28.1g
Carbs: 92.3g
Fat: 27g
Fibre: 18.3g

Ingredients

MetricUS

For 4 servings · MetricUS

2 tinschickpeas, 400g each, drained
1 smallonion, roughly chopped
3 clovesgarlic
20gfresh parsley
2 tbspharissa paste
1 tspground cumin
½ tspbaking powder
3 tbspplain flourplus more if the mix is loose
3 tbspolive oilfor frying
1 pinchsalt and black pepper
150g2% Greek yoghurt
1lemon, juiced
1 clovegarlic, grated
1 pinchsalt
1 smallred onion, thinly sliced
3 tbspwhite wine vinegar
1 tspsugar
4 largeflatbreadsor wraps
200ghummusshop-bought or your own
100gmixed salad leaves
2tomatoes, sliced

2 canschickpeas, 15oz each, drained
1 smallonion, roughly chopped
3 clovesgarlic
¾ cupfresh parsley
2 tbspharissa paste
1 tspground cumin
½ tspbaking powder
3 tbspall-purpose flourplus more if the mix is loose
3 tbspolive oilfor frying
1 pinchsalt and black pepper
2/3 cup2% Greek yogurtabout 150g
1lemon, juiced
1 clovegarlic, grated
1 pinchsalt
1 smallred onion, thinly sliced
3 tbspwhite wine vinegar
1 tspsugar
4 largeflatbreadsor wraps
¾ cuphummusshop-bought or your own
3 cupsmixed salad leavesabout 3.5oz
2tomatoes, sliced

Method

Pickle the onion.
Stir the sliced red onion with the vinegar and sugar in a small bowl. Leave to pickle while you make everything else, at least 15 minutes.
Make the falafel mixture.
Tip the drained chickpeas into a food processor with the onion, garlic, parsley, harissa, cumin, baking powder, flour, salt and pepper. Pulse to a coarse paste, stopping before it turns smooth. If it feels wet, add another spoon of flour and pulse again.
Shape and fry the falafel.
Shape into 12 small patties. Heat the olive oil in a large pan over medium heat and fry the falafel for 3 to 4 minutes a side, until deeply golden and crisp at the edges.
Make the yoghurt drizzle.
Stir the yoghurt, lemon juice, grated garlic and a pinch of salt together for the drizzle.
Warm the flatbreads.
Warm the flatbreads for a few seconds in a dry pan so they fold without cracking.
Assemble the wraps.
Spread hummus across each flatbread, add the salad leaves and tomato, then three falafel patties per wrap. Top with the pickled onion, drizzle with the lemon yoghurt, then fold and roll tight.

Add this recipe to your meal plan for the week.

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Harissa Falafel and Hummus Wrap

Ingredients

Method

Pickle the onion.

Make the falafel mixture.

Shape and fry the falafel.

Make the yoghurt drizzle.

Warm the flatbreads.

Assemble the wraps.

Add this recipe to your meal plan for the week.