I love an easy lunch that is incredibly quick to assemble so I can get back to work (or study… I just started a new university course about healthy communities). Many afternoons this involves throwing together a super-food smoothie, but some chilly days I prefer a sandwich with something heated inside along with a ton of vegetables. This plant-based wrap inspired by middle eastern flavors fits the bill with warm fluffy baked falafel, avocado, and a ton of veggies.
I usually add my staple lemon parsley tahini spread (recipe here). I always have this dip on hand, and add it to many vegetable sandwiches I make. It’s tangy and absolutely delicious with all kinds of things. I really recommend making some, but of course many other sandwich spreads can be substituted. This isn’t middle eastern, so that’s where the “fusion” and “inspired by” part comes from.
Another key ingredient is the Shatta hot pepper sauce (primarily peppers and vinegar). Baked falafel can end up on the slightly dry side (due to the lack of oil – good health-wise, but sometimes needs something in its place). I use a middle eastern hot pepper sauce that you can find at middle eastern grocery stores, but you can swap it out for your preferred brand or even a vinaigrette or some lemon juice if you don’t want the spice. Or of course, make your own!
Quick Middle Eastern Avocado Falafel Wrap
- 1 flatbread wrap or other type of wrap
- 1-2 baked falafels one if large, two if small (oil free - homemade or purchased)
- 1/8 avocado or more if small
- 1/4 cup lettuce
- 3 Tbsp tomato
- 2 Tbsp red onion
- 2 Tbsp lettuce Or sub sunflower sprouts, pea sprouts, purslane etc.
- 3 Tbsp dill pickle optional, chopped
- 1 Tbsp Shatta hot pepper sauce make your own, or available at middle eastern grocers
- 1-2 Tbsp lemon parsley tahini spread recipe: http://plants.to/LemonParsley
- Bake and/or toast the falafels, according to directions, until they are warm. If directions recommend frying, I usually bake and/or toast instead. If they are pre-made, toasting is a great way to warm them up and retain some crispiness.
- While toasting, slice the vegetables.
- Add some hot sauce near the top of the wrap, and assemble your vegetables on top.
- Once finished warming up, crumble the falafel over the vegetables.
- Spread the tahini spread (http://plants.to/LemonParsley) near the base of the flatbread (this is pictured with this recipe), then roll the vegetable end towards it and use the spread to "glue" the wrap together.
You can opt to use sprouted peas or beans as part of this recipe. They may also be called “germinated” peas or beans. Sprouted peas or beans add a wonderful crunch and a ton of nutrition (vitamins and minerals), and additional protein, to this recipe. The mix I found is called Protein Crunch at Whole Foods, but you can also sprout your own. Sprouted beans and peas are made by adding water to the bean causing it to germinate. These beans are easier for you to digest after they sprout, and this means your body can better absorb the nutrients.
Lastly, this recipe does call for pickles. A great addition to this wrap would be the middle eastern style pickled turnips if you have some, as they are often added to salads and other vegetable dishes. You can find them at a middle eastern or Indian grocery store, or you can easily make your own pickled turnips by pickling them in a mixture of vinegar, water, a red beet slice for color, garlic and some sweetener (find a recipe here on Eating Well). You can also add simple dill pickles too for a similar crunch and tang.
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