Falafel Wrap

• porties: 2

Ingrediënten

1 can chickpeas (rinsed + patted dry)

1 small onion, roughly chopped

2–3 cloves garlic

½ cup parsley (or parsley + coriander combo)

2 tbsp chickpea flour or oat flour

1 tsp ground cumin

1 tsp ground coriander

½ tsp paprika

½ tsp salt

Optional: 1 tbsp sesame seeds

Optional high-protein add-in: 2 tbsp hemp seeds (boosts protein)

2 high-protein wraps (e.g., Mission Protein, Helga’s Protein, or wholemeal wrap)

½ cup shredded lettuce or baby spinach

½ cucumber, sliced

1 small tomato, diced

¼ red onion, thinly sliced

Optional: sliced pickles or olives

Optional: extra fresh herbs

Greek Yogurt Tahini Sauce:

½ cup Greek yogurt

1 tbsp tahini

1 tbsp lemon juice

1 clove garlic, grated

Salt + pepper

Instructies

Make the falafel: Preheat oven to 200°C (390°F) or heat air fryer to 190°C (375°F). Add chickpeas, onion, garlic, parsley, cumin, coriander, paprika, salt and flour to a food processor. Pulse until combined but still textured — not a paste. Stir in sesame seeds or hemp seeds if using. Form into 8 small balls. Bake 18–20 min or air fry 12–14 min, flipping halfway, until golden.

Make the sauce: Whisk ingredients together in a small bowl.

Assemble the wrap: Warm your wrap briefly for flexibility. Add a layer of Greek yogurt tahini or hummus sauce. Add lettuce/spinach, cucumber, tomato, onion, and pickles. Add 3–4 falafels per wrap. Drizzle extra sauce over the top. Roll tightly and enjoy.