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Falafel Wraps with a Zesty Yoghurt Sauce

by Spiceup (follow)
Dinner (157)      Lunch (140)      Healthy (145)      Snack (110)      Vegetarian (77)     
Nothing is more satisfying than disguising vegetables and turning them into foods that your kids end up loving.

When you are in the mood for some vegetarian cooking, why not substitute meat for a yummy falafel burger or wrap. After eating it, our kids actually said: ‘This is delicious! What sort of meat is this?’ I said its ‘legume’ meat which left them scratching their heads until I explained what legumes are and how good they are for us. They were surprised that the burgers actually tasted delicious and yet were still just as filling as a meat burger patty.

For this week, I decided to experiment with different legumes and make them into rissoles and ‘meat balls’ for burger and sandwich fillings in order to get our family into the habit of eating more vegetarian meals. I figured if the first dish went so well, why not try and make a few more. I'll see how I go.

The sauce that goes with the falafel is zesty and refreshing and just coats the whole meal in goodness.

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Makes: 10 servings


1 can of chic peas
1 can of lentils
2 carrots
1 large onion
2 garlic cloves
A handful of coriander
Flour to sprinkle
1 cup of breadcrumbs
2 egg whites
1 tablespoon of cumin

For the sauce:

1 cup of yoghurt
1 bunch of coriander
Half a clove of garlic


Drain lentils and chic peas in a strainer.

Place garlic, onion, carrots, coriander and cumin into a food processor.

Blend until finely chopped.

Add chic peas and lentils.

Place mixture into a large bowl and add the egg whites and breadcrumbs.

Leave to sit in the fridge for an hour.

Shape into patty’s and place on a tray on baking paper.

Sprinkle a bit of flour and olive oil over the top.

Bake on 190 degrees Celsius for 15-20 minutes until the patty’s set.

The Sauce

Place yoghurt in a small bowl.

Add chopped coriander and garlic.

Spoon together until well combined.

Serve up on a wrap or in a burger bun, add your favourite salad ingredients and pour the yoghurt sauce over the top.

I like this Recipe - 4
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