Baked Falafel Lettuce Wrap Recipe
Nutrition Information
Serves: 6 | Serving Size: 3 falafels + 1 tablespoon yogurt sauce + 3 lettuce leaves + 1/2 tomato + 1/2 avocado
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
Nutrition Bonus: Potassium: 464mg; Iron: 24%; Vitamin A: 11%; Vitamin C: 51%; Calcium: 8%
Servings: 6
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Ingredients
- Baked Falafel Lettuce Wraps
- Ingredients
- For the Falafel
- 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
- 1/2 cup plain yogurt
- 1/2 lemon, juiced
- 1 teaspoon honey
- 2 teaspoons dried dill
- 1/4 teaspoon pepper
- For the Lettuce Wrap
- 18 butter lettuce or romaine leaves (about 2 heads)
- 3 medium tomatos, chopped
- 3 small (200 g) avocados, sliced in half
Directions
- Preheat 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.
- In 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 band to form a ball, and place it on the baking sheet. Continue with the rest of the batter.
- Bake 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.
- Build your lettuce wraps by layering the falafels, veg components and sauce into a lettuce leaf.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 678g | |
| Recipe makes 6 servings | |
| Calories 505 | |
| Calories from Fat 231 | 46% |
| Total Fat 25.86g | 32% |
| Saturated Fat 3.95g | 16% |
| Trans Fat 0.0g | |
| Cholesterol 3mg | 1% |
| Sodium 686mg | 29% |
| Potassium 1879mg | 54% |
| Total Carbs 59.65g | 16% |
| Dietary Fiber 17.5g | 58% |
| Sugars 8.12g | 5% |
| Protein 16.6g | 27% |
