This isn’t a meal you have to prepare in advance, but I do love to have coriander (cilantro) on hand in the freezer at all times. Whilst it’s available frozen in some big and speciality supermarkets, it’s very costly. You can grow your own coriander, […]
Category: mushroom free
Tomato Vegetable Sauce The versatility of this tomato sauce is phenomenal. You can use it as the base of any tomato based dish like curry, ratatouille, bolognese sauce or as a pizza or bruschetta topping. You can add whatever vegetables you like, the ones in […]
Open Falafel Wrap
During my student days in City of Bristol College my favourite treat for lunch was a trip to the falafel van outside the Hippodrome, by the fountains. It was so exotic to me and I’d have a hot styrofoam cup of strong black coffee. Falafels have the best crunch and squishines if they’re done right and I’ve spent years chasing the flavour. The secret, in my opinion, is making sure they’re well-cooked without getting burnt – nothing worse than undercooked chickpeas (or maybe that’s just me).
No Meat Substitutes
I’ll post a falafel recipe soon but for this wrap you can just use four small pre-cooked snack falafels, or frozen ones. Watch out because some of the frozen falafels have breadcrumbs. This video shows you how to make fresh falafel easily from scratch using tinned chickpeas, so they’re very affordable.
However you get them, make sure they’re nice and hot when you’re assembling and try to get a crispy coating.
Lidl do packs of small wholemeal wraps, which is what I used. I’m being tested for gestational diabetes so trying to keep my carbs low and this recipe kept my blood sugars down, even with the wrap, hummus and falafel. To refresh stale/dried out wraps, you can just rinse them in water, rub with a little oil and fry in a large frying pan.
Use a tin of chickpeas or homecooked chickpeas to make hummus (recipes coming soon!) or just buy it pre-packaged, it’s also spelt houmous. I quite like the tinned hummus that you can get in some corner shops. It lasts forever on the shelf so if you want some all of a sudden but can’t be bothered to blend them and make some fresh, it’s there when you need it. The magic ingredient in hummus is tahini which gives it a strong nutty, almost caramelised flavour.
Open Falafel Wrap
First step is to cook down your veggies. You can use any vegetables you like, my favourites are courgette and frozen mixed peppers because this works out inexpensive and I love the flavours and minimum prep time. You could also use a frozen chargrilled veg mix, aubergine, chopped cauliflower or even kale. I use a little olive oil but you could use water if you’re oil-free, plus some salt, garlic and chilli flakes (totally up to you on the chilli, I like everything with a kick!)
When the veggies are cooked down to your liking, put them aside whilst you cook your falafel, heat up your wrap and and grate the carrot. I like to use a julienne peeler (click here) to get long thin strips but you can just as easily grate it, or really finely slice the carrots.
Open Falafel Wrap
Tasty and easy recipe that looks like a real treat and contains so many strong flavours and different textures
By: Nikki Kamminga
- olive oil
- salt and pepper
- half a courgette
- handful frozen sliced mixed peppers
- chilli flakes
- half a carrot, shredded
- lemon juice
- fresh mint and coriander (to taste)
- four small falafel balls
- 1 small wholewheat or gluten free tortilla wrap
- tablespoon hummus
- 2tsp vegan unsweetened yogurt
- Step 1 1. Fry the veggies in olive oil and seasoning to taste, with as many chilli flakes (red pepper flakes) as you like.
- Step 2 2. Shred the carrots, add salt and lemon juice and some of the herbs and set aside to soften
- Step 3 3. Reheat or cook the falafel balls according to the instructions then cut each in half
- Step 4 4. Heat the tortilla wrap in a dry frying pan, rubbing with a little olive oil first if you like
- Step 5 5. To serve, spread the hummus on the hot tortilla then pile on the cooked veggies, falafels, yogurt and the remaining herbs. Drizzle with olive oil if you like extra richness
- Step 6 6. Serve next to the carrot slaw (I like to pile it on top before eating)
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