Baked Falafel Lettuce Wraps
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Baked Falafel Lettuce Wraps is a light protein-packed lunch that’s healthy, flavorful, and ready in 30 minutes.
This is a refreshing, hand-held lunch or light dinner with seasonal vegetables, quick pickles, homemade hummus, tzatziki, and baked falafel.
Baked Falafel Lettuce Wraps
You know, everyone thinks I cook all the time because of this site. To be honest, I’m really tired of cooking. After 10 years of cooking for a job, I don’t cook unless I have to. However, cooking minimally and eating light(er) go hand in hand.
I eat a lot of roasted vegetables, microwaved sweet potatoes, and bowls with rice or quinoa that I’ve made double batches. That makes making a meal with intentional leftovers super easy!
What is falafel?
Falafel is a Middle Eastern food containing ground chickpeas seasoned with parsley or cilantro, coriander, and cumin. It’s typically fried and is a traditional street food.
I don’t like to fry anything so I opted to bake them instead.
Ingredients for baked falafel lettuce wraps
The full recipe with ingredient amounts and instructions is at the bottom of this post. You can save a tree and the recipe to your personal and private recipe box here on Call Me PMc. This way, you’ll never misplace it.
For the falafel
- Chickpea.
- Shallots. You can also use mild onion.
- Garlic
- Fresh cilantro or fresh parsley. It really needs to be fresh, dried cilantro isn’t as good. Plus, the falafel needs the moisture fresh cilantro offers.
- Salt. I used Himalayan salt.
- Cumin
- Lemon zest
- Cayenne pepper
- Coriander
- Oat flour. You can find oat flour at almost any store or you can make it. You can also substitute almond flour or all-purpose flour.
- You can add cucumber slices, radishes, avocado, bean sprouts, really any vegetable you like whether it traditionally goes with falafel or not.
For wraps
If you want to make wraps with your baked falafel, you’ll need these additional ingredients
- Pita or naan. I like Joseph’s pita. I love fresh naan bread, you can purchase it here.
- Red onion
- Tomatoes
- Lettuce
- Green onions
- Hummus. I used my Roasted Garlic Hummus recipe, but you can purchase hummus if you wish. As well, you can use classic hummus or any flavor.
- Tzatziki. I used this recipe for tzatziki. You can also purchase it. Marketside Tzatziki is good.
More recipes you’ll enjoy
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- Whipped Feta Pistachio and Date Syrup Dip
- Healthy Fish Tacos Recipe
- Favorite Avocado Recipes
- Healthy No-bake Carrot Cake Bars
- Healthy Green Bean Casserole
Please keep in mind that nutritional information is a rough estimate and can vary based on the products used.
Baked Falafel Lettuce Wraps
Ingredients
For the falafel
- 15 ounces chickpeas drained and rinsed
- ⅓ cup shallots approx 1 bulb
- 3 medium garlic clove
- ½ cup fresh cilantro You can use leaves and tender stalks
- ½ teaspoon Himalayan salt
- ¼ teaspoon ground cumin
- 1 teaspoon lemon zest
- ¼ teaspoon ground coriander
- ⅛ teaspoon cayenne pepper
- 4 tablespoons oat flour or almond flour or regular all-purpose flour
For serving
- 1 per wrap whole lettuce leaves Bibb and Romaine are good for wraps
- pickled red onions I made this recipe Pickled Onions
- tomatoes diced
- lettuce I use salad mix
- green onions sliced
- Roasted Garlic Hummus recipe or classic hummus,
- recipe for tzatziki or Marketside Tzatziki
Instructions
- Preheat oven to 375°F. Lightly grease a sheet pan with olive or avocado oil.
- In a food processor, add chickpeas, shallot, garlic, cilantro, cilantro, salt, cumin, coriander, lemon zest, cayenne pepper, and oat flour. Pulse until coarse and uniform with some texture. The mixture should be sticky and holding together. (Don't over-process the mixture or you’ll have hummus.)
- Scoop about 2 tablespoons of mixture out and form into patties. You should get 12 or 13 small patties. Place on your baking sheet.
- Bake 10-12 minutes on the first side then flip and bake for another 10-12 minutes. They should be lightly browned.
For serving
- Place whole lettuce leaf on a plate, top with lettuce, falafel, onions, tomatoes, tzatziki, and hummus. Serve immediately
Nutrition
Nutritional information given is an automatic calculation and can vary based on the exact products you use and changes you make to the recipe. If these numbers are important to you, I recommend calculating them yourself.