Let’s talk about the ultra-satisfying baked falafel wraps we’re going to make… The burgers are actually from my protein book, because they are chock full of protein. We’ll pair them with my good friend Dreena Burton’s homemade hummus, so you’re gonna be all about the chickpeas this week.
Which is great, because chickpeas are full of nutritional benefits: manganese, folate, iron, zinc, complex carbohydrates for energy, and a specific type of fiber that results in better blood fat regulation, lower levels of LDL cholesterol, total cholesterol, and triglycerides, blood sugar and insulin secretion, and is metabolized by bacteria in the colon to produce compounds that act as fuel to the cells that line your intestinal wall to help lower your risk of colon problems and colon cancer.
Pair one of these burgers up with some fresh veggies, hummus, cooked quinoa (or tabbouleh salad if ya fancy) and roll it up in a wrap… Lunch, officially off the charts.
Baked Falafel Wraps
These burgers are best to make as a batch, maybe for Saturday or Sunday dinner, and then you can use them in lunches through the week. Today we're going to make them into a giant lunch wrap. You could easily double or triple the batch of burgers, just pulse the ingredients separately unless you have a really big food processor! These freeze really well to have on hand for quick weeknight dinners.
- 1 14 oz can chickpeas (1 1/2 cups cooked)
- 1 zucchini grated
- 2 green onions diced
- 1/4 cup fresh parsley chopped
- 2 Tbsp black olives pitted and chopped (optional)
- 1 Tbsp nut/seed butter (almond, sunflower, tahini, etc)
- 1 Tbsp lemon juice or apple cider vinegar
- 1/2 tsp cumin
- 1/4 tsp paprika
- 1/4 tsp sea salt or Herbamere to taste
Lunch Wrap Ingredients
- 1 whole grain wrap or pita
- 1/2 cup fresh greens
- 1 Baked Falafel Burger
- 1/4 cup cherry tomatoes halved
- 1/4 cup cucumber diced
- 1/4 cup avocado chopped
- 1/4 cup hummus see note below
- 1/4 cup cooked quinoa or tabbouleh salad optional
You can either pulse the chickpeas, vegetables and parsley in a food processor, or mash the chickpeas and stir in the grated/chopped veggies if you don’t have a food processor. A blender won’t work because it needs liquid to puree. The key is to pulse this in the food processor - don't let it become mush, just pulse until roughly chopped up.
Whisk together the nut/seed butter and lemon juice or vinegar, and stir in the spices. Pour this into the burger mixture, and stir well (or pulse the food processor) to combine it. You may want to add more of either for stickiness and texture. Add salt to taste.
Form the mix into burger shapes. Lay them on a baking sheet (ideally lined with parchment paper so they don’t stick), and bake for 30-40 minutes at 300-350 degrees F.
You can also fry the burgers to cook them more quickly. Add a bit of oil to the pan and cook about 10 minutes on the first side. Flip, and cook another 5-7 minutes.
Lunch Wrap Directions
Spread some hummus down the center of the wrap, then lay the greens and crumble one burger on top, then add the veggies and quinoa or tabbouleh salad, if you have some. Fold in both ends, and wrap up as tightly as you can. If you have a sandwich press, you can press it for about 5 minutes to seal it together. This will travel best in a reusable lunch box, or reusable plastic lunch wrap.
Homemade Hummus 101
“This seems like such an obvious recipe. Hummus. Traditional hummus. But that’s why I’m sharing this recipe. It is basic and versatile. Plus, many of you tell me this recipe is a favorite for you, because the flavors are subtle enough for kiddos, but interesting enough for adults.”
Plus, our baked falafel wraps would be a bit naked without it.
Thank you Dreena!