Vegan falafel wrap with beetroot hummus

Vegan falafel wrap with beetroot hummus, wholemeal wraps, baby spinach, tomato and red onion – savoury, fresh and easy for every day.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 20 min
• Total time: 40 min
• Calories: 460 kcal per serving
• Protein: 16 g
• Fat: 16 g
• Carbs: 62 g

Ingredients

• 2 wholemeal tortilla wraps (without seed oils)
• 150 g falafel balls (baked, without seed oils)
• 4 tbsp hummus (made with olive oil, no seed oils)
• 1 handful of baby spinach
• ½ red onion
• ½ tomato
• Squeeze of lemon

Method

You’ll need: oven · frying pan · stick blender · chopping board · knife

1. Preheat the oven to 200 °C (180 °C fan) and bake the falafel balls for 10–15 min, until golden brown outside and hot inside.
2. Stir the hummus with beetroot juice or puréed beetroot until smooth and creamy.
3. Warm the wholemeal tortilla wraps briefly in a dry frying pan so they turn soft and pliable.
4. Spread the wraps with the beetroot hummus and top with baby spinach, tomato and red onion.
5. Roughly crumble the falafel over the vegetables and finish with a squeeze of lemon.
6. Fold in the sides, roll the wraps up tightly and cut them in half diagonally. Best served straight away.

Good to know

A wrap like this is just right when it needs to be quick but you still want something fresh on your plate. Satisfying, savoury and with a lovely earthy note.

Swaps

Wholemeal tortilla wraps → large romaine or cabbage leaves (fewer processed carbs, extra freshness and fibre) Falafel balls → crispy oven-roasted chickpeas with olive oil (simpler ingredients, still with fibre and no seed oils) Hummus → beetroot and white bean cream with a tahini-free lemon and olive oil dressing (milder, with fibre and no seed oils) Tomato → cucumber or fermented vegetables (more freshness, extra flavour)

Allergens

The recipe may contain gluten from the wraps and sesame from the hummus. Raw onion and pulses don't suit everyone equally well; for children it usually works with mild seasoning, and during pregnancy it's generally fine with well-washed vegetables and thoroughly heated falafel. Contains: gluten, sesame.

Frequently asked questions

What nutrients are in chickpeas and falafel?

Chickpeas provide fibre, plant protein, folate, iron, magnesium and zinc. Depending on the recipe, falafel can also contain herbs and spices that add small amounts of other plant compounds.

What's interesting about beetroot in hummus, nutritionally?

Beetroot contains folate, potassium and natural plant pigments called betalains. It also naturally contains nitrate, and it gives the hummus its deep pink colour.

Does raw baby spinach suit everyone?

Baby spinach is tender and provides vitamin K and folate, among others, but raw it can sometimes sit heavily on a sensitive stomach. If that's you, simply use a little less or swap some of it for milder salad leaves.

What do lemon and tomato add nutritionally?

Both bring vitamin C.

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