Falafel, roast veg and hummus wrap
Prep: 30 minutes
Cook: 35 minutes
For the falafels
• 1 x 400g tin chickpeas, drained
• 1 small onion, very finely chopped (80g)
• 2–3 cloves garlic, crushed
• 1 tbsp finely chopped fresh parsley
• 1 tsp ground cumin
• ½ tsp chili powder
• ½ tsp ground coriander
• 1 heaped tbsp plain flour
• ½ tsp baking powder
• 1 egg, beaten
• 3 tsp rapeseed oil.
For the roasted vegetables
• 2 red onion, cut into thin wedges (200g)
• 1 red pepper, cut into strips (140g)
• 1 green pepper, cut into strips (140g)
• 1 tsp rapeseed oil.
• ½ pot (100g) reduced fat hummus
• 4 wholemeal tortillas.
• You could add 1 tsp of curry paste to the hummus for a spicier flavour
• Falafels are ideal for freezing, just spread them out on a tray, pop into the freezer and once frozen seal in a food bag
• For a gluten free version use a gluten free flour in place of plain flour and look for corn or gluten free tortillas.
1. Preheat the oven to 180˚C/gas 4. Add the red onion, red & green pepper to a baking tray, drizzle with oil then jumble and spread around on the tray and bake for 15 minutes, turning occasionally
2. Meanwhile, add ¼ of the tin of chickpeas to a bowl, roughly mash with a fork and reserve
3. Add the rest of the chickpeas, onion, garlic, parsley, cumin, chili, coriander, flour, baking powder and egg to a large bowl or food processor and blend until almost smooth. Stir in the remaining chickpeas and divide the mixture into 8 rough balls
4. Brush a baking tray with 1 tsp oil, add 1/2 tsp oil to your hand and coat both palms. Roll a chickpea ball between your palms and squash it to form a pattie
5. Place on the baking tray, repeat to make 8 patties, adding a little more oil to your hands if the mixture starts to stick to them. Bake for 10 minutes then turn and bake for another 10-15 minutes until starting to brown
6. Warm the tortillas in a dry frying pan or griddle pan for 1–2 minutes. Place on a clean work surface, spread half with hummus. Scatter on roast vegetables, top with two falafels and roll up.