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Baked Falafel Lettuce Wrap
Nutrition Information Serves: 6 | Serving Size: 3 falafels + 1 tablespoon yogurt sauce + 3 lettuce leaves + 1/2 tomato + 1/2 avocado Per serving: Calories: 285; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 3mg; Sodium: 331mg; Carbohydrate: 34g; Dietary Fiber: 9g; Sugar: 7g; Protein: 9g Nutrition Bonus: Potassium: 464mg; Iron: 24%; Vitamin A: 11%; Vitamin C: 51%; Calcium: 8% Ingredients
- Baked Falafel Lettuce Wraps
- Ingredients
- For the Falafel
- •2 cups cooked chickpeas
- •1/2 large onion, roughly chopped
- •2-3 garlic cloves, peeled and roughly chopped
- •2 teaspoons cumin
- •1/2 lemon, juiced
- •2 tablespoons olive oil
- •1/2 teaspoon each salt and pepper
- •1 teaspoon baking soda
- •1 cup cooked quinoa
- •1/2 cup chopped parsley
- •1 tablespoon sesame seeds (optional)
- For the Lemon Dill Yogurt Sauce
- •1/2 cup plain yogurt
- •1/2 lemon, juiced
- •1 teaspoon honey
- •2 teaspoons dried dill
- •1/4 teaspoon pepper
- For the Lettuce Wrap
- •18 butter lettuce or romaine leaves (about 2 heads)
- •3 medium tomatos, chopped
- •3 small (200 g) avocados, sliced in half
Directions
- Preheat oven to 375 degrees F, line a baking sheet with parchment.
- In a food processor, add the chickpeas, onion, lemon juice, garlic, cumin, salt, pepper, olive oil, baking soda and sesame seeds. Pulse until you have a thick paste, without almost no chunks.
- In a large mixing bowl, add the chickpea mixture, quinoa and parsley. Stir together until evenly combined.
- Form the falafels with your hands by taking about 2 tablespoons of the mixture at a time. Gently roll it in the palm of your band to form a ball, and place it on the baking sheet. Continue with the rest of the batter.
- Bake for 30 minutes in the oven, until lightly browned and slightly crispy on the outside.
- While the falafels bake, make your sauce. In a small bowl, whisk together all of the yogurt sauce ingredients and let it sit in the fridge until ready to use.
- Build your lettuce wraps by layering the falafels, veg components and sauce into a lettuce leaf.
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