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Baked Falafel Lettuce Wraps

By chantallenugent2016 (GoodFood Community)
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  • Preparation and cooking time
    • Prep:
    • Cook:
    • Per serving: Calories: 285; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 3mg; Sodium: 331mg; Carbohydrate: 34g; Dietary Fiber: 9g; Sugar: 7g; Protein: 9g
  • Easy
  • Makes 6
healthy lunch or dinner
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Ingredients

  • 2 cups cooked chickpeas
  • 1/2 large onion, roughly chopped
  • 2-3 garlic cloves, peeled and roughly chopped
  • 2 teaspoons cumin
  • 1/2 lemon, juiced
  • 2 tablespoons olive oil
  • 1/2 teaspoon each salt and pepper
  • 1 teaspoon baking soda
  • 1 cup cooked quinoa
  • 1/2 cup chopped parsley
  • 1 tablespoon sesame seeds (optional)

For the Lemon Dill Yogurt Sauce

  • 2 cups cooked chickpeas
  • 1/2 large onion, roughly chopped
  • 2-3 garlic cloves, peeled and roughly chopped
  • 2 teaspoons cumin
  • 1/2 lemon, juiced
  • 2 tablespoons olive oil
  • 1/2 teaspoon each salt and pepper
  • 1 teaspoon baking soda
  • 1 cup cooked quinoa
  • 1/2 cup chopped parsley
  • 1 tablespoon sesame seeds (optional)
  • 1/2 cup plain yogurt
  • 1/2 lemon, juiced
  • 1 teaspoon honey
  • 2 teaspoons dried dill
  • 1/4 teaspoon pepper

For the Lettuce Wrap

  • 2 cups cooked chickpeas
  • 1/2 large onion, roughly chopped
  • 2-3 garlic cloves, peeled and roughly chopped
  • 2 teaspoons cumin
  • 1/2 lemon, juiced
  • 2 tablespoons olive oil
  • 1/2 teaspoon each salt and pepper
  • 1 teaspoon baking soda
  • 1 cup cooked quinoa
  • 1/2 cup chopped parsley
  • 1 tablespoon sesame seeds (optional)
  • 1/2 cup plain yogurt
  • 1/2 lemon, juiced
  • 1 teaspoon honey
  • 2 teaspoons dried dill
  • 1/4 teaspoon pepper
  • 18 butter lettuce or romaine leaves (about 2 heads)
  • 3 medium tomatos, chopped
  • 3 small (200 g) avocados, sliced in half

Method

  • STEP 1
    Preheat oven to 375 degrees F, line a baking sheet with parchment. In a food processor, add the chickpeas, onion, lemon juice, garlic, cumin, salt, pepper, olive oil, baking soda and sesame seeds. Pulse until you have a thick paste, without almost no chunks.
  • STEP 2
    In a large mixing bowl, add the chickpea mixture, quinoa and parsley. Stir together until evenly combined. Form the falafels with your hands by taking about 2 tablespoons of the mixture at a time. Gently roll it in the palm of your hand to form a ball, and place it on the baking sheet. Continue with the rest of the batter.
  • STEP 3
    Bake for 30 minutes in the oven, until lightly browned and slightly crispy on the outside. While the falafels bake, make your sauce. In a small bowl, whisk together all of the yogurt sauce ingredients and let it sit in the fridge until ready to use.
  • STEP 4
    Build your lettuce wraps by layering the falafels, veg components and sauce into a lettuce leaf.
  • Comments, questions and tips

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