Falafel & Hummus Wrap
Note: (Can be GF if using GF pita/bread and GF flour)
Chickpeas are high in protein and fibre and are also a good source of calcium and iron. You can use canned chickpeas for this recipe, however if you are on a budget (or are good at planning in advance!) you can pre-soak dried chickpeas. Serve either as a snack, with a salad or, wrapped in pita or flatbread with salad and generous amounts of hummus. Ingredients 1 400g can chickpeas, drained and rinsed 1 tbsp tahini 1 tsp paprika 1 tsp ground cumin 1 tsp ground coriander 1 small onion, finely chopped 1 garlic clove, minced small handful of parsley, finely chopped 2 tbsp flour Salt and pepper 2 tbsp sesame seeds (optional) Oil for frying Method Heat a tablespoon of oil in a frying pan, add onion and garlic and fry until starting to brown. Add paprika, cumin and coriander and continue frying, while stirring for another 30 seconds, remove from heat. In a bowl mash chickpeas with a fork, then add the tahini, flour, parsley and onion mixture and mix together, the mixture should hold together but not be too wet, if it is then add a little more flour. Season to taste with salt and pepper. Take about 2 tablespoons of the mixture and roll into a ball, then squash slightly to flatten two sides. Continue until all mixture is used. This should make about 8-12 falafel depending on the amount of mixture used. Roll the falafel in the sesame seeds if using. To cook falafel you can either fry gently until golden brown on each side, or place on a baking tray, spray or brush each one with oil and cook in a medium hot oven (turning once) for about 20 minutes. [Note: If you bake them in the oven the falafel will not end up as brown as they will if you fry them.] |