Meal Prep Baked Falafel Lettuce Wraps
These Meal Prep Baked Falafel Lettuce Wraps are chock-full of veggies, and travel well for packed lunches. No more sad desk salads for you!
Servings: 5 servings (14-18 falafel)
Calories: 251kcal
Ingredients
For the Tahini Sauce:
- 1 clove garlic crushed
- ½ teaspoon kosher salt
- 4 tablespoons tahini
- 2 tablespoons lemon juice
- Pinch black pepper
- 3-4 tablespoons water
For the Falafel Patties:
- 1 small onion roughly chopped
- 2 cloves garlic
- 2 cups cooked chickpeas about one 15.5-ounce can
- 1 large egg
- ½ cup bread crumbs
- 2 teaspoons cumin
- 1 teaspoon kosher salt
- 1 teaspoon lemon juice
- 1 teaspoon baking powder
- ½ teaspoon black pepper
- Cooking spray or olive oil
For the Wraps:
- Leaves bibb or iceberg lettuce
- Tomato slices
- Cucumber slices
- Red onion slices
- Minced fresh parsley
Instructions
- To make the sauce, mash the garlic and salt into a paste using a mortar and pestle or the back of a spoon. Add the tahini, lemon juice, black pepper, and three tablespoons of water. Whisk until smooth, adding additional water if necessary to achieve a pourable consistency.
- To make the falafel, preheat the oven to 400°F and grease a baking sheet with cooking spray or olive oil.
- Pulse the onion and garlic in a food processor until finely chopped, stopping to scrape down the sides of the bowl as necessary. Add the chickpeas and pulse briefly. Add the egg, bread crumbs, cumin, salt, lemon juice, baking soda, and black pepper, and process until just combined.
- Use a tablespoon measure or ¾-ounce scoop to form about 15 balls, arranging them on the prepared baking sheet. Flatten each one with your fingers to form a patty that is 2-3 inches in diameter.
- Bake for 15-20 minutes, or until the tops of the falafel patties are golden brown.
- To assemble the lettuce wraps, arrange the lettuce leaves on plates or in meal prep containers and top with sliced tomato, cucumber, and red onion. Top with two or three falafel patties and sprinkle with minced parsley. When ready to serve, drizzle the tahini sauce on top.
Notes
- If you are meal prepping and like your falafel patties hot, just take the patties out, microwave them for about a minute on a paper towel, and then add them back to the wrap.
Nutrition
Serving: 3falafel | Calories: 251kcal | Carbohydrates: 32g | Protein: 11g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Trans Fat: 0.004g | Cholesterol: 33mg | Sodium: 886mg | Potassium: 343mg | Fiber: 7g | Sugar: 5g | Vitamin A: 86IU | Vitamin C: 6mg | Calcium: 139mg | Iron: 4mg
