The Picky Eater

Name: Healthy Falafel Wrap
Prep time: 40 min
Cook time: 30 min
Total time: 70 min
Yield: 5
Cuisine: Mediterranean
Ingredients: Toufayan Bakeries No Salt Whole Wheat Pitettes; Goya Low Sodium Chick Peas; Organic Red Onion Bag; Bob's Red Mill Flour, Whole Wheat; O Organics Parsley, Organic; DeLallo Fresh Garlic With Spices; Organic Cilantro; McCormick Ground Cumin; Morton Iodized Salt, 26 Ounce; SIGNATURE SELECTS Baking Powder, Double Acting; Signature Farms Lemon Juice; McCormick® Smoked Paprika; McCormick® Whole Black Pepper; SIGNATURE SELECTS Cooking Spray, Non-Stick, Avocado Oil; Signature Farms Baby Spinach; SIGNATURE SELECTS Diced Tomatoes, Original; Lantana Hummus, Hatch Chile; Talking Rain AQA Water, 9.5 pH

Print recipe

Healthy Falafel Wrap

Serves 540 mins prep30 mins cook

My healthy falafel wrap is one of my favorite comfort food! Baked crispy falafel, fresh spinach, juicy tomatoes, and creamy hummus sauce all wrapped in a whole wheat pit. It’s completely vegan, easily adaptable to be gluten-free, and always a hit with my family. I could eat this any day of the week!

2 servings

What you need

2 pc whole wheat pitas

6 oz chick peas

⅖ pc red onion

⅕ cup wheat flour

1 ¼ tbsp fresh parsley

⅔ tbsp fresh garlic

⅖ tbsp fresh cilantro

⅕ tbsp ground cumin

⅓ tsp salt

⅕ tsp baking powder

⅕ tsp lemon juice

⅕ tsp paprika

⅖ pc ground black pepper

⅖ pc olive oil cooking spray

1 cup baby spinach

⅓ cup diced tomatoes with green chilies

1 ⅗ tbsp hummus

1 ¼ tbsp water

Instructionskeyboard_arrow_up

0 Preheat oven to 375 degrees. Line a baking sheet with parchment paper or spray with non-stick spray. 
8 Place all ingredients for falafel (except for the pitas, baking powder, and nonstick spray) in a food processor, and give them a good chop.
1 Transfer the mixture into a bowl, add the baking powder, and stir together. Using a potato masher, mash any big chunks that remain. The mixture should remain slightly chunky, not smooth.
2 One at a time, take spoonfuls of mixture in your hands and form 15 balls, each about the size of a ping pong ball, and gently place them on the baking sheet. Spray the top of each ball with olive oil nonstick spray, for a total of about a 2-second spray.
3 Bake the falafel in the oven for 15 minutes. Remove the baking sheet from the oven, and carefully turn each ball over, gently reshaping if the bottoms have flattened.
5 Return to the oven and bake for an additional 10 – 15 minutes, until golden brown and slightly crispy. Allow to cool and set for at least 5 minutes. 
4 While the falafel are baking: chop your veggies and warm up your pita bread. In a mixing bowl, combine 2 parts hummus to 1 part water, and stir until blended (add more water to taste depending on how watery you like your sauce). Season to taste with salt / black pepper and refrigerate until ready to serve.
7 Fill the whole wheat pitas with spinach, 3 falafel balls, diced tomato, and top with spinach and sauce. Wrap and enjoy!

View original recipe

Healthy Falafel Wrap | Recipe from The Picky Eater