Tender Baked Falafel and Crunchy Vegetable Wrap

16 Apr

It’s funny how you become even more creative when the fridge is nearly empty and the pantry could use some re-stocking. Enter: falafel! Traditionally a chickpea and herb patty, deep fried in oil and served in a pita, falafel are a great vegan meal option. But I wanted to make them even healthier! And as a result, super tender and flavorful.

Falafel baked on a sheet pan is good, but falafel baked in a mini muffin tin is even better! Because the individual morsels are contained in a metal cup, rather than completely exposed to the hot air of the oven, the crust never forms, but that’s a good thing! These come out tender, fluffy and perfectly baked.

When wrapped in a whole grain tortilla, nestled with sweet bell pepper and refreshing cucumber, and topped with a combination of creamy tahini and spicy sweet chili sauce, this meal is just right! Even Chris loved this wrap, as vegan as it is. Make it for lunch or dinner and enjoy!

Tender Baked Falafel and Crunchy Vegetable Wrap | xtinaluvspink.wordpress.com

Tender Baked Falafel and Crunchy Vegetable Wrap

Serves 4

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 15oz can chickpeas, rinsed & drained
  • 1 tbsp cumin
  • 2 tbsp dried parsley
  • 1/4 tsp cayenne (or to taste)
  • 1/4 tsp sea salt
  • 1/2 tsp black pepper
  • 1 tbsp lemon juice
  • 1/2 tsp baking soda
  • 4 6″ whole grain tortillas
  • 2 medium cucumbers (or one long one)
  • 2 red or yellow bell peppers
  • 2 tbsp tahini
  • 2 tbsp sweet chili sauce

Preheat oven to 375. Spray a mini muffin tin with olive oil spray; set aside.

Heat olive oil in a pan. Saute onion and garlic until transparent. Remove from heat.

In the bowl of your stand mixer, combine chickpeas, spices, herbs, cooked onion & garlic mix, lemon juice and baking soda. Pulse until the mix comes together. You do NOT want to puree it, but rather want a smashed texture. Scrape down the sides of the bowl a few times in between pulses.

Spoon falafel mix into your prepared mini muffin tin. You’ll be able to get 12 mini falafel.

Bake at 375 for 20 minutes.

Meanwhile, peel the cucumbers. Slice them in half lengthwise and slice them into long strips.

Slice the bell peppers to be the same long, thin size.

Lay tortillas onto plates. Place 3 baked falafel on top of each (you should be able to flip the muffin tin onto a plate and the falafel will pop right out). Frame the falafel with sliced veggies. Drizzle on the sweet chili sauce and tahini. You’ll only need a little on each.

Roll up and eat! This tastes great with a nice glass of Cabernet or Shiraz.

What do you make when you’re lacking on groceries?


One Response to “Tender Baked Falafel and Crunchy Vegetable Wrap”

  1. Linda @ The Fitty April 16, 2015 at 11:28 pm #

    Mm. This recipe looks simple enough 🙂

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