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.

CLICK HERE TO GET THE MENU

ABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes

For other ideas also try BBC good food