Beetroot & Falafel Wrap

45 mins

Nutritional Information

4 servings

For Assembly:

  • 4 large wholemeal wraps (240g)

  • 120g mixed salad leaves

  • 1 cucumber, sliced (200g)

  • 100g cherry tomatoes, halved

  • 60g red onion, thinly sliced

  • Fresh mint leaves (optional)

Ingredients

For the Falafel:

  • 400g chickpeas (2 cans, drained)

    1 red onion, finely chopped (150g)

    3 garlic cloves, minced (9g)

    30g fresh parsley

    2 tbsp ground cumin

    1 tbsp ground coriander

    2 tbsp olive oil (30ml)

    1/4 tsp sea salt

    1/4 tsp black pepper

For the Beetroot Hummus:

  • 250g cooked beetroot

  • 200g chickpeas (1 can, drained)

  • 2 tbsp tahini (30g)

  • 2 garlic cloves (6g)

  • 2 tbsp lemon juice (30ml)

  • 2 tbsp olive oil (30ml)

  • 1/4 tsp sea salt

Micronutrient Information

Energy

Protein

Fat

Saturated Fat

Carbohydrates

Sugar

Fibre

Method

Total

2240 kcal

88 g

84 g

12 g

296 g

28 g

56 g

Step 1 - Preheat oven to 200°C (400°F)

Step 2 - Place chickpeas, onion, garlic, parsley, and spices in a food processor

Step 3 - Pulse until well combined but not completely smooth

Step 4 - Form mixture into 16 small falafels

Step 5 - Brush with olive oil and place on a lined baking tray

Step 6 - Bake for 25 minutes, turning halfway

Step 7 - For hummus, blend beetroot, chickpeas, tahini, garlic, lemon juice, and oil until smooth

Step 8 - Season hummus with salt to taste

Step 9 - Warm wraps slightly

Step 10 - Spread each wrap with beetroot hummus

Step 11 - Add salad leaves, cucumber, tomatoes, and red onion

Step 12 - Place 4 falafels in each wrap

Step 13 - Add fresh mint if using

Step 14 - Roll tightly and serve

Per 2 Servings

1120 kcal

44 g

42 g

6 g

148 g

14 g

28 g

Per 1 Serving

560 kcal

22 g

21 g

3 g

74 g

7 g

14 g

Iron

Folate

Magnesium

Potassium

Vitamin C

Vitamin B6

Zinc

Antioxidants

Fibre

Protein

Found in chickpeas and beetroot, it supports energy levels

Present in beetroot and chickpeas, important for cell growth

Found in chickpeas, it supports muscle function

Abundant in beetroot, helps maintain healthy blood pressure

Present in fresh vegetables, it supports the immune system

Found in chickpeas, aids in metabolism

Present in chickpeas, it supports immune function

Found in beetroot, it protects cells from damage

Abundant in chickpeas and vegetables, it supports digestive health

Plant-based protein from chickpeas

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