Ingredients with Measurements:
- 1 cup dried chickpeas
- 1/2 cup chopped onion
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh cilantro
- 1 teaspoon salt
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon black pepper
- 1/4 teaspoon cayenne pepper
- 4 cloves garlic, minced
- 2 tablespoons all-purpose flour
- 1 teaspoon baking powder
- 1/2 cup vegetable oil
- 4 whole wheat tortillas
- 1 cup chopped lettuce
- 1 cup chopped tomatoes
- 1/2 cup chopped cucumber
- 1/2 cup hummus
- 1/4 cup tzatziki sauce
Special equipment needed:
- Food processor
- Large skillet
Step-by-step instructions:
1. Soak the chickpeas in water overnight. Drain and rinse before using.
2. In a food processor, combine the soaked chickpeas, onion, parsley, cilantro, salt, cumin, coriander, black pepper, cayenne pepper, and garlic. Pulse until the mixture is finely ground but not pureed.
3. Transfer the mixture to a large bowl. Add the flour and baking powder and mix well.
4. Heat the vegetable oil in a large skillet over medium-high heat.
5. Form the chickpea mixture into small balls or patties and fry them in the hot oil until golden brown, about 2-3 minutes per side. Drain on paper towels.
6. Warm the tortillas in the microwave or on a griddle.
7. Spread a spoonful of hummus on each tortilla. Top with chopped lettuce, tomatoes, and cucumber.
8. Add 2-3 falafel balls or patties to each tortilla.
9. Drizzle with tzatziki sauce.
10. Roll up the tortillas and serve.
- Time:
Preparation time: 20 minutes
- Cooking time: 10 minutes
Temperature:
- Medium-high heat for frying
Serving size:
- 4 wraps
Nutritional information:
- Calories: 480
- Fat: 28g
- Carbohydrates: 44g
- Protein: 13g
- Fiber: 10g
Substitutions for ingredients:
- Canned chickpeas can be used instead of dried chickpeas, but the texture may be slightly different.
- Any type of flour can be used instead of all-purpose flour.
- Any type of tortilla can be used instead of whole wheat tortillas.
- Any type of lettuce, tomato, or cucumber can be used for the toppings.
- Any type of sauce can be used instead of tzatziki sauce.
Variations:
- Add sliced avocado or roasted red peppers to the wrap.
- Use pita bread instead of tortillas.
- Make a salad instead of a wrap by omitting the tortilla and serving the falafel on a bed of lettuce with the toppings.
Tips and tricks:
- Make sure the oil is hot enough before frying the falafel to ensure a crispy exterior.
- If the falafel mixture is too wet, add more flour.
- If the falafel mixture is too dry, add a little water.
Storage instructions:
- Leftover falafel can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- To reheat the falafel, place them in a preheated oven at 350°F for 10-15 minutes or until heated through.
Presentation ideas:
- Serve the wraps on a platter with extra toppings and sauces on the side.
Garnishes:
- Sprinkle chopped fresh herbs, such as parsley or cilantro, on top of the wraps.
Pairings:
- Serve the wraps with a side of tabbouleh salad or roasted vegetables.
Suggested side dishes:
- Tabbouleh salad
- Roasted vegetables
- Greek salad
Troubleshooting advice:
- If the falafel falls apart while frying, the mixture may be too wet. Add more flour to the mixture.
Food safety advice:
- Make sure the oil is hot enough before frying to prevent the falafel from absorbing too much oil.
Food history:
- Falafel is a popular Middle Eastern dish made from ground chickpeas or fava beans. It is often served in a pita or as a wrap with various toppings and sauces.
Flavor profiles:
- The falafel is savory and slightly spicy, while the toppings add freshness and crunch.
Serving suggestions:
- Serve the wraps with a side of hummus and pita chips for dipping.
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Region: Middle Eastern