Falafel hummus wrap

I have a love affair with falafels. As a vegetarian, they're pretty much part of my staple diet and I enjoy them in salads, with pita breads and just plain with a dash of lemon juice too, or I add them to curries and stews. They're so versatile!

Whether you're following a plant-based diet or are just keen to experiment with a vegetarian meal once or twice a week, thi

s falafel and hummus wrap recipe is a family favourite. It's packed with healthy, nourishing ingredients and the hummus just adds that extra zing to make it super-tasty. 

I've included this recipe in the My Body Back Recipe Booklet because it's ideal for new moms (and families) wanting to live a healthy lifestyle, but eat delicious food. 

Falafel and hummus wrap 

Serves 3 

Ingredients for the falafel

  • 2 cans chickpeas, drained and rinsed
  • ¼ cup red onion, chopped
  • 2 cloves garlic, peeled
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • ¼ tsp cayenne pepper, or to taste
  • ½ tsp Himalayan rock salt
  • Black pepper, to taste
  • 1 Tbsp lemon juice
  • ½ cup fresh parsley, chopped

For the hummus

  • 3 garlic cloves, minced
  • ¼ cup Greek yoghurt
  • 1 Tbsp lemon juice
  • 1 tsp olive oil
  • ¼ tsp Himalayan rock salt
  • ¼ tsp Paprika
  • Sprinkle black pepper
  • 1 can chickpea, drained and rinsed


  • 2 Tbsp olive oil (separated) Your choice of free vegetables: baby spinach, tomato etc.
  • 1 round feta (60g)
  • 3 whole-wheat wraps


  1. Preheat the oven to 190°C.
  2. Blitz all falafel ingredients in a food processor – including 1 Tbsp of olive oil – until fine, but not pureed.
  3. Line a baking tray with 1 Tbsp oil.
  4. Roll dough into small, slightly flat falafels (cooks faster), and brush each surface with remaining 1 Tbsp olive oil.
  5. Pop into the oven for 15-20 minutes, turning at halfway.
  6. Blend all hummus ingredients together.
  7. Dress wraps with falafels and hummus (2 Tbsp each), adding in salad ingredients and dividing the feta into three portions. Roll up and enjoy.

Benefits of eating a plant-based diet

ALSO SEE: The benefits of eating a plant-based diet 




February 19, 2020 — Lisa Raleigh
Tags: Nutrition