Wrap with falafel, grilled vegetables, and salsa

Name: Wrap with falafel, grilled vegetables, and salsa - Lelia E.
Ingredients: For falafel: 400 grams canned chickpeas 400 grams cooked beans 1 tablespoon ras el hanout salt/pepper zest of 1 lime 1 heaping tablespoon flour olive oil. For vegetables: 1/2 red bell pepper cut into

Jamie Oliver - Wrap with falafel, grilled vegetables, and salsa by Lelia E. - Recipia

I’ve made these falafel and grilled vegetable wraps several times, especially when I have some beans or chickpeas left in the fridge. What I love about this recipe is that you can prepare everything without spending too much time in the kitchen, and the ingredients are easy to find. I usually serve them when I have guests who prefer something meatless or when I just want a simple yet filling dinner. Quick Info Total Time: about 45 minutes Servings: 4 wraps Difficulty: easy Recipe Type: main dish, meatless, suitable for lunch or dinner Ingredients For the falafel: - 400 g canned chickpeas (drained and rinsed) - 400 g cooked beans (drained) - zest of 1 lime - 1 tablespoon ras el hanout - 1 heaping tablespoon flour - salt and pepper For the grilled vegetables: - 1/2 red bell pepper, cut into large pieces - 1/2 yellow bell pepper, cut into large pieces - 4 green onions For the salsa: - 2 tomatoes, diced - juice of 1 lime - 1 chili, chopped - 1 red onion, chopped For serving: - 4 tortillas - 100 g cottage cheese - 40 g feta cheese - 2 teaspoons hot sauce - chopped green onions Instructions 1. Place the chickpeas and beans in a food processor. Add the lime zest, ras el hanout, flour, salt, and pepper. Blend until you achieve a fairly homogeneous mixture, but not a complete paste. 2. With damp hands, form flat patties the size of small burgers. I usually make them directly on a plate, which makes it easier to transfer them to the pan. 3. Heat two tablespoons of olive oil in a non-stick skillet. Fry the patties on both sides over medium heat until they are golden brown and crispy on the outside. This usually takes about 3-4 minutes per side. 4. Meanwhile, mix all the salsa ingredients in a bowl. The lime juice helps balance the flavor. 5. In another bowl, combine the cottage cheese with the feta cheese and add the two teaspoons of hot sauce. Mix simply with a fork. 6. Heat a grill pan (or a regular pan if you don’t have a grill). Add the bell pepper pieces and green onions without any additional oil. Cook them for a few minutes until they start to soften slightly and get grill marks. 7. Quickly heat the tortillas in the grill pan or on a dry skillet. 8. Assemble the wraps: on each tortilla, place a few falafel patties, grilled vegetables, salsa, some of the cheese mixture, and a bit of chopped green onion. Roll tightly. 9. Serve the wraps immediately while they are still warm. Why I Make This Recipe Often Because there's no need to plan ahead – I usually have most of the ingredients on hand. I love that I can adjust the amount of cheese or sauce according to my cravings. These wraps are quite filling without being heavy. Tips and Variations Tips If you have time, let the falafel mixture chill in the fridge for 10-15 minutes before shaping – it’s easier to work with. Don’t use too much oil for frying; just enough to prevent sticking. Flip the patties with a wide spatula so they don’t crumble. Substitutions Ras el hanout can be replaced with a simple mix of cumin, coriander, and paprika. If you don’t have cottage cheese, you can use ricotta or, if necessary, just feta. The beans can be any type – red, white, or speckled, depending on what you have. Variations You can add avocado or fresh cucumber to the salsa for a crunchier texture. If you want to avoid dairy altogether, skip the cheese or use plant-based alternatives. The tortilla can be swapped for smaller flatbreads or even lettuce leaves for a lighter option. Serving Ideas They are great with extra salsa or plain yogurt on the side. A simple green salad goes well alongside if you want something fresher. Frequently Asked Questions 1. Can I bake the patties instead of frying them? Yes, but the texture won’t be as crispy. If you want, you can place the patties on a baking sheet lined with parchment paper, brush with a little oil, and bake at 200°C for about 20 minutes, flipping halfway through. 2. Can I use dried chickpeas that I cooked myself? Yes, but make sure they are well-cooked and drained. They should not be overly wet; otherwise, the mixture will become soft and hard to shape. 3. Can I prepare the falafel ahead of time? You can make the mixture a day in advance and store it in the fridge. Fried patties are best when freshly made, but they will hold up for a day; however, the texture will be softer after reheating. 4. Is the salsa spicy? It depends on the chili used. If you don’t want it spicy, remove the seeds or use a milder chili. You can omit it completely if you prefer. 5. Can it be made without cheese? Yes, you can leave out the cheese if you don’t consume dairy, or you can add hummus instead. Nutritional Values On average, one wrap contains about 400-450 kcal, with approximately 16-18 g of protein, 55-60 g of carbohydrates, and 12-15 g of fats. The values depend on the type of beans, tortillas, and how much cheese or sauce you add. It’s a balanced recipe in terms of protein and fiber, especially from legumes. Storage and Reheating The wraps are best fresh. If there are leftovers, you can store the patties and vegetables separately in the fridge (for up to 2 days). The tortilla can dry out if it sits rolled up with filling for too long. For reheating, use a dry skillet or the oven for a few minutes. The salsa and cheese mixture should be stored separately in the fridge. I don’t recommend freezing the fried falafel, as the texture will suffer.

Preparation

In a food processor, chickpeas and beans are chopped and mixed with lime zest, ras el hanout, flour, salt, and pepper. With wet hands, small patties are formed like burgers. They are fried in 2 tablespoons of oil on both sides until crispy. All ingredients for the salsa are mixed together. The two types of cheese are combined with the spicy sauce. In a grill pan, bell peppers and green onions are placed and cooked until slightly softened. Tortillas are warmed, and on each one, falafel, grilled vegetables, salsa, cheese mix, and green onions are added and rolled up. They are served immediately.

Wrap with falafel, grilled vegetables, and salsa

Preparation

Tags

Categories