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Prep Time:40 minsTotal Time:40 minsServings:4Yield:4 sandwich wrapsJump to Nutrition Facts
Prep Time:40 minsTotal Time:40 minsServings:4Yield:4 sandwich wraps
Prep Time:40 mins
Prep Time:
40 mins
Total Time:40 mins
Total Time:
Servings:4
Servings:
4
Yield:4 sandwich wraps
Yield:
4 sandwich wraps
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsCooking spray1(15 ounce) canno-salt-added chickpeas, rinsed½cupchopped fresh flat-leaf parsley½cupchopped fresh cilantro½cupgrated red onion, plus 1 cup thinly sliced, divided¼cuppanko breadcrumbs1tablespoontahini1teaspoongrated lemon zest2tablespoonslemon juice, divided1teaspoonground cumin¼teaspoonsalt1largeclove garlic, grated1cupthinly sliced English cucumber1 ½tablespoonsextra-virgin olive oil4(10-inch) whole-wheat wraps2cupsloosely packed arugula1large tomato, cut into 8 slices1recipeTahini Sauce with Lemon & Garlic
Cook Mode(Keep screen awake)
Ingredients
Cooking spray
1(15 ounce) canno-salt-added chickpeas, rinsed
½cupchopped fresh flat-leaf parsley
½cupchopped fresh cilantro
½cupgrated red onion, plus 1 cup thinly sliced, divided
¼cuppanko breadcrumbs
1tablespoontahini
1teaspoongrated lemon zest
2tablespoonslemon juice, divided
1teaspoonground cumin
¼teaspoonsalt
1largeclove garlic, grated
1cupthinly sliced English cucumber
1 ½tablespoonsextra-virgin olive oil
4(10-inch) whole-wheat wraps
2cupsloosely packed arugula
1large tomato, cut into 8 slices
1recipeTahini Sauce with Lemon & Garlic
DirectionsPreheat oven to 350 degrees F. Line a baking sheet with foil; coat with cooking spray.Pulse chickpeas, parsley, cilantro, grated onion, panko, tahini, lemon zest, 1 tablespoon lemon juice, cumin, salt and garlic in a food processor until a coarse meal forms, 10 to 12 pulses, stopping to scrape down the sides as needed. Shape the mixture into 4 (1/2-inch-thick) patties (about 1/2 cup each). Arrange the patties on the prepared baking sheet; coat tops with cooking spray. Bake for 10 minutes. Flip the patties; coat tops with cooking spray. Continue baking until golden brown, 10 to 12 minutes.Meanwhile, combine sliced onion, cucumber, oil and the remaining 1 tablespoon lemon juice in a medium bowl. Let stand at room temperature, stirring occasionally, for about 20 minutes.Remove the patties from the oven; let cool for 5 minutes. Cut in half.Meanwhile, place wraps directly on oven racks; bake until just warmed through, about 1 minute.Add arugula to the cucumber mixture; toss to combine. Place the warmed wraps on a work surface; top evenly with the arugula mixture, falafel halves, tomato slices and tahini sauce. Working with 1 wrap at a time, fold 1 side of the wrap over the center and roll up burrito-style. Wrap the bottom half with foil to hold the wrap together.Originally appeared: EatingWell.com, March 2020
Directions
Preheat oven to 350 degrees F. Line a baking sheet with foil; coat with cooking spray.Pulse chickpeas, parsley, cilantro, grated onion, panko, tahini, lemon zest, 1 tablespoon lemon juice, cumin, salt and garlic in a food processor until a coarse meal forms, 10 to 12 pulses, stopping to scrape down the sides as needed. Shape the mixture into 4 (1/2-inch-thick) patties (about 1/2 cup each). Arrange the patties on the prepared baking sheet; coat tops with cooking spray. Bake for 10 minutes. Flip the patties; coat tops with cooking spray. Continue baking until golden brown, 10 to 12 minutes.Meanwhile, combine sliced onion, cucumber, oil and the remaining 1 tablespoon lemon juice in a medium bowl. Let stand at room temperature, stirring occasionally, for about 20 minutes.Remove the patties from the oven; let cool for 5 minutes. Cut in half.Meanwhile, place wraps directly on oven racks; bake until just warmed through, about 1 minute.Add arugula to the cucumber mixture; toss to combine. Place the warmed wraps on a work surface; top evenly with the arugula mixture, falafel halves, tomato slices and tahini sauce. Working with 1 wrap at a time, fold 1 side of the wrap over the center and roll up burrito-style. Wrap the bottom half with foil to hold the wrap together.
Preheat oven to 350 degrees F. Line a baking sheet with foil; coat with cooking spray.
Pulse chickpeas, parsley, cilantro, grated onion, panko, tahini, lemon zest, 1 tablespoon lemon juice, cumin, salt and garlic in a food processor until a coarse meal forms, 10 to 12 pulses, stopping to scrape down the sides as needed. Shape the mixture into 4 (1/2-inch-thick) patties (about 1/2 cup each). Arrange the patties on the prepared baking sheet; coat tops with cooking spray. Bake for 10 minutes. Flip the patties; coat tops with cooking spray. Continue baking until golden brown, 10 to 12 minutes.
Meanwhile, combine sliced onion, cucumber, oil and the remaining 1 tablespoon lemon juice in a medium bowl. Let stand at room temperature, stirring occasionally, for about 20 minutes.
Remove the patties from the oven; let cool for 5 minutes. Cut in half.
Meanwhile, place wraps directly on oven racks; bake until just warmed through, about 1 minute.
Add arugula to the cucumber mixture; toss to combine. Place the warmed wraps on a work surface; top evenly with the arugula mixture, falafel halves, tomato slices and tahini sauce. Working with 1 wrap at a time, fold 1 side of the wrap over the center and roll up burrito-style. Wrap the bottom half with foil to hold the wrap together.
Originally appeared: EatingWell.com, March 2020
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Nutrition Facts(per serving)517Calories24gFat65gCarbs16gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
