Courgette Falafel Wraps with Beetroot Hummus and Roasted Asparagus

I just love how quick and easy falafels are to make whilst still tasting so delicious. You can add in anything and everything you like and there are so many ways to eat them. Pop them in a pitta, in a buddha bowl or just straight into a tub of hummus, the possibilities are endless. I’ve been loving these wraps lately ever since asparagus came into season and will often put them into a Tupperware to take for lunch. They definitely make lunchtimes that bit more exciting!

Prep time: 10 mins | Total time: 40 mins | Yields: 3–4 wraps

Ingredients

For the falafels:

3 medium courgettes
1 x 400g tin chickpeas
1 red onion, finely chopped
2 garlic gloves, minced
1/2 cup oat flour (or any flour of choice)
1/4 cup oats
1–2 large handfuls of both coriander and parsley (I never measure herbs, I simply add in however much I’m feeling at the time. Feel free to add as much or as little as you like).
Pinch of salt and pepper
Olive oil (as much or as little needed to help the mixture come together)

Optional add-ins: hemp seeds, pumpkin seeds, sunflower seeds, cumin.

For the beetroot hummus:

2 x roasted beetroot (peel, cut and wash your beetroot, place on a baking tray and roast in the oven at 180C for 40mins–1hr) OR pre-cooked store-bought beetroot (not the type in vinegar)
1 x 400g tin chickpeas 
2 tbsp tahini
Juice of 1 lemon
2 garlic cloves
1 tbsp olive oil
2 tbsp ice cold water
Pinch of salt

For the wraps:

3–4 wholemeal tortilla wraps (or any other wrap of choice)
1 pack asparagus, washed and trimmed
A handful of rocket
A sprinkle of coriander
1 lime

Method

  1. Preheat the oven to 180C and line a baking tray with baking paper.
  2. Start preparing the falafels by grating the courgette and placing into a fine-mesh sieve to drain. (Some form of cheese cloth/nut milk bag would work well for this also).
  3. Using a spoon, push firmly down to squeeze as much water out of the courgette as possible (be patient, this can take some time and several attempts at squeezing). Leave over a sink to carry on draining while you prepare the rest.
  4. For the falafels, drain and rinse the chickpeas before placing them into a food processor alongside the onion and garlic. Pulse the mixture a couple of times so it starts to break down but doesn’t completely blend together. You want the mixture to be quite chunky.
  5. Squeeze the grated courgette a few more times with the back of your spoon to ensure the majority of the water has drained. Add to the food processor with the remaining falafel ingredients and continue to pulse until the mixture has combined.
  6. Roll the mixture into small balls and place onto your baking tray. The mixture should make 12–15 falafels.
  7. Using a pastry brush, coat the falafels very lightly in olive oil before placing them into the oven for 25–30 mins. I would recommend turning them over halfway through.
  8. To make the beetroot hummus, add all the ingredients (except the water) to a blender or food processor and blend until combined. Add in the water bit by bit to help the mixture come together. Taste and adjust accordingly.
  9. Once you have about 5–10 minutes remaining on the falafels, place the asparagus onto a baking tray with a good drizzle of olive oil, salt and pepper. Roast in the oven for 8–10 minutes until they are tender.
  10. Once the falafels are golden brown and firm, take them out of the oven alongside the asparagus. Leave both to cool.
  11. To assemble the wraps, spread a little bit of hummus onto each wrap before placing on a handful of rocket, a few spears of asparagus and a couple of falafels (I like my wraps nice and full!). Top with fresh coriander and a good squeeze of lime.

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About the Author

Hannah Stewart

Hannah is a twenty-something foodie with a serious love for hummus, avocados, breakfast, nut butter and tea. When she’s not at work, you’ll more than likely find her in the kitchen, cooking and testing plant powered recipes for her instagram (pinchofkale) and new found blog (www.pinchofkale.com). Her breakfast go-tos are a bowl of oats or a big smoothie and her favourite things to snack on are energy balls.




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