Roasted Carrot Hummus Falafel Wrap Recipe
This Mediterranean-inspired Roasted Carrot Hummus Falafel Wrap is not only a nutritious and flavorful meal but also an ideal choice for a quick weeknight dinner or a healthy breakfast. Itโs perfect for picnics and casual gatherings with friends and family during the summer. When you have all the right ingredients at hand, this recipe comes together in no time, offering a delightful burst of taste in every bite. With roasted carrots and homemade hummus complementing the crispy falafel, all wrapped in a whole wheat tortilla, itโs a wonderful fusion of flavors that will keep you coming back for more.
Ingredients:
For the Roasted Carrot Hummus:
| Ingredient | Quantity |
|---|---|
| Carrots (Gajjar), diced | 3 medium-sized carrots |
| Kala Chana (Brown Chickpeas), cooked | 1/2 cup (drained, keep the liquid) |
| Lemon juice | 2 tablespoons |
| Sesame seeds (Til seeds) | 1/4 cup |
| Garlic, minced | 2 cloves |
| Salt | To taste |
| Cumin powder (Jeera), roasted | 1/2 teaspoon |
| Oil | 1 teaspoon |
| Fresh parsley, chopped | 1 tablespoon |
For the Falafel:
| Ingredient | Quantity |
|---|---|
| Kala Chana (Brown Chickpeas), cooked | 1 cup |
| Rolled Oats or Instant Oats | 80 grams |
| Garlic, chopped | 2 cloves |
| Cumin powder (Jeera), roasted | 1 teaspoon |
| Fresh parsley, chopped (or coriander) | 1 tablespoon |
| Salt and pepper | To taste |
For the Wrap:
| Ingredient | Quantity |
|---|---|
| Whole Wheat Flour Tortilla | 6 tortillas |
| Falafel | 20 pieces |
| Homemade Carrot Hummus | 1 batch (prepared earlier) |
| Tomatoes, thinly sliced | 2 medium-sized tomatoes |
| Red onion, thinly sliced | 1 small onion |
| Avocado, thinly sliced | 1 ripe avocado |
| Iceberg lettuce | 1/2 cup, shredded |
| Tabasco Original Hot Sauce | To taste |
| Salt and pepper | To taste |
Preparation Time:
- Prep time: 10 minutes
- Cook time: 60 minutes
- Total time: 1 hour 10 minutes
Instructions:
Step 1: Prepare the Roasted Carrot Hummus
- Roast the Carrots: Heat a teaspoon of oil in a pan over medium heat. Add the diced carrots and sautรฉ them until theyโre cooked through and develop a rich, roasted flavor. Turn off the heat and allow the carrots to cool.
- Blend the Hummus: In a blender or food processor, blend the sesame seeds into a smooth paste by adding a little water. Then add the roasted carrots, cooked kala chana (brown chickpeas), lemon juice, garlic, cumin powder, salt, and a teaspoon of oil. Blend everything together until smooth. Taste and adjust seasoning if necessary. Refrigerate the hummus until ready to use.
Step 2: Make the Falafel
- Prepare the Falafel Mixture: In a food processor, combine the cooked kala chana, rolled oats, garlic, cumin powder, and parsley. Process everything to form a coarse, thick paste. Season with salt and pepper to taste.
- Shape the Falafel: Divide the falafel mixture into small portions, about the size of a Ping-Pong ball. Flatten them slightly to form patties.
- Cook the Falafel: Heat a kuzhi paniyaram pan (or any non-stick pan) over medium heat. Add 1/2 teaspoon of oil into each cavity of the pan. Place the shaped falafel into the pan and cook until they are golden and crispy on both sides, about 4-5 minutes per side. You can add a few more drops of oil when flipping to ensure they get an even golden color.
Step 3: Assemble the Wrap
- Prepare the Vegetables: Slice the tomatoes, red onion, and avocado. Toss the sliced tomatoes and onions with a pinch of salt and pepper to enhance the flavor.
- Build the Wrap: Lay the whole wheat tortilla flat on a clean surface. Place a few iceberg lettuce leaves in the center of the tortilla. Spread a generous layer of the roasted carrot hummus on top. Arrange the hot falafel on the hummus, followed by the sliced tomatoes, onions, and avocado. Drizzle with Tabasco hot sauce for a spicy kick and season with salt and pepper to taste.
- Wrap It Up: Carefully fold the sides of the tortilla inwards, then roll it up tightly from the bottom to form a wrap.
Step 4: Serve
Your Roasted Carrot Hummus Falafel Wrap is ready to be enjoyed! Serve it immediately with a side of refreshing Vegetarian Mexican Tacos with Baked Beans, Roasted Peppers, and a chilled glass of Plum Ginger Juice to complete your Mediterranean-inspired meal.
Nutritional Information (per serving):
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 350-400 kcal |
| Protein | 15-20 grams |
| Carbohydrates | 40-45 grams |
| Dietary Fiber | 8-10 grams |
| Total Fat | 12-15 grams |
| Saturated Fat | 2-3 grams |
| Sodium | 250-300 mg |
| Potassium | 600-700 mg |
| Vitamin A | 500-700 IU |
| Vitamin C | 15-20 mg |
| Calcium | 50-70 mg |
| Iron | 2-3 mg |
Tips and Variations:
- Make-Ahead Option: The falafel mixture and hummus can be prepared ahead of time and stored in the refrigerator. This makes assembly even quicker when you’re ready to serve.
- Spicy Kick: If you like your wraps spicier, add more Tabasco sauce or sprinkle some chili flakes inside the wrap for an extra zing.
- Greens: You can add other greens like spinach or arugula for added freshness and texture.
This Roasted Carrot Hummus Falafel Wrap is a wholesome and satisfying meal that combines the earthy goodness of carrots, the richness of homemade hummus, and the crispiness of falafel all wrapped in a healthy whole wheat tortilla. Itโs not just a meal, itโs an experience that brings together the vibrant flavors of the Mediterranean and the warmth of homemade goodness. Enjoy this wrap for a quick lunch, picnic, or light dinner.
