Baked Falafel Lettuce Wraps
- 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
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 1Preheat 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 2In 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 3Bake 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 4Build your lettuce wraps by layering the falafels, veg components and sauce into a lettuce leaf.
