Baked Falafel Lettuce Wraps

  • Yield

While the chickpeas offer a lot of great protein and fiber, the deep-frying of the traditional falafel ball cancels out the health benefits. Clean up your falafel by baking it.

baked-falafel-lettuce-wrap-chickpea-quick-easy-lunch-dinner-health-spry

Ingredients

1 clove garlic
1/2 teaspoon kosher salt
4 tablespoons tahini
2 tablespoons lemon juice
pinch black pepper
3 to 4 tablespoons water
2 cups cooked chickpeas (about one can)
1 small onion, roughly chopped
2 cloves garlic
1 egg
2 teaspoons cumin
1 teaspoon kosher salt
1 teaspoon lemon juice
1 teaspoon baking powder
1/2 cup bread crumbs
1/2 teaspoon black pepper
cooking spray
Leaves of bibb or iceberg lettuce
Tomato slices
Cucumber slices
Minced parsley

Instructions

  1. To make the tahini sauce, mash together 1 garlic clove and kosher salt with a mortar and pestle or the back of a spoon until it turns into a paste. In a small bowl, whisk together garlic mash, tahini, lemon juice, black pepper and water until it’s a drizzle-able consistency. Set aside.
  2. Preheat oven to 400F.
  3. To make falafel patties, pulse together chickpeas, onion and 1 garlic in a food processor until well-chopped. Add in egg, cumin, salt, lemon juice, baking soda, breadcrumbs and black pepper. Pulse until just combined.
  4. Form the chickpea mixture into 15 patties, place on a cooking spray-coated baking sheet. Spray tops of patties with cooking spray and bake in preheated oven for 15 to 20 minutes or until tops are golden brown and begin to split.
  5. To assemble lettuce wraps, layer cucumber and tomato slices on lettuce leaves, top with falafels and drizzle with tahini sauce. Sprinkle with parsley before serving.

Recipe courtesy of Cassie Johnson who by day is a higher ed marketing expert, but after hours obsessed with all things health and wellness. Her recipes and articles have appeared on websites for major brands and in the pages of glossy food magazines. Find her daily fitness and food adventures (and misadventures) at Back to Her Roots.

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