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FALAFEL & RED PEPPER HUMMUS TORTILLA WRAPS

by | Nov 14, 2020 | Recipes | 0 comments

FALAFEL & RED PEPPER HUMMUS TORTILLA WRAPS (V) (VN)*


Servings: 2 (makes 8 falafels)

Nutritional values per serving:

calories 516, protein 21g, fat 16.6g (saturated 3.4g), carbs 63.9g (sugar 6g), sodium 087g

(VN)*substitute: soy yoghurt for Greek yoghurt


INGREDIENTS

  • 1 can (400g) chickpeas, drained
  • 2 spring onions, finely sliced
  • 2 cloves of garlic, crushed
  • grated zest of 1 lemon
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp salt
  • freshly ground black pepper, to taste
  • 20g (2½ tbsp) plain flour
  • small bunch (about 25g) coriander or flat-leaf parsley (or both), chopped
  • 4 tsp olive oil

To serve

  • 2 wholemeal tortilla wraps
  • 3 tbsp (about 50g) red pepper hummus
  • 1 gem lettuce
  • 1 tomato, sliced
  • ¼ salad cucumber, sliced
  • 1 small red onion, thinly sliced
  • fresh lemon juice, to taste
  • 4 tbsp low-fat Greek yoghurt

METHOD

  • Add all the falafel ingredients (except the olive oil) to a food processer. Pulse until you have a fairly smooth mixture that still retains some texture. Scrape down the sides of the food processor as required.
  • Divide the mixture into 8 portions and shape into balls. Flatten them slightly with the palm of your hand.
  • Heat 2 teaspoons of olive oil in a large, non-stick frying pan over medium heat. Fry the falafel on one side for 4 – 5 minutes. Add the remaining 2 teaspoons of olive oil and turn the falafels over. Fry for another 3 – 4 minutes, or until crisp and golden brown on both sides.
  • Spread each tortilla wrap with hummus. Add the salad and top with falafels. Squeeze over some lemon juice, add the yoghurt and roll them up.
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Paul WallaceABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes


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