Falafel Wraps with Tomato Salsa
Nutritional values
(Percentage of daily recommendation)
| Calorie | 452 cal. | (22 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.4 mg | (87 %) | ||
| Vitamin K | 90.4 μg | (151 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 564 mg | (14 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 129 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- For the salsa
- 200 grams red Tomatoes
- 100 grams yellow Tomatoes
- 1 garlic clove (pressed)
- 2 Tbsps Tabasco sauce
- 1 Tbsp Ketchup
- salt
- 1 Tbsp lemon juice
- For the falafel
- 250 grams chickpeas (cooked)
- 1 garlic clove
- 1 onion
- 2 Tbsps White bread crumbs
- 1 Tbsp freshly chopped parsley
- 1 sprig cilantro
- olive oil
- ground Cumin
- salt
- freshly ground peppers
- ground cilantro
- vegetable oil (for frying)
- For serving
- 4 Sandwich wraps
- Lettuce (rinsed, trimmed and spun dry)
- red onions
- Lemon wedge
Preparation steps
For the salsa, blanch the tomatoes, drain, peel, core and dice the flesh. Season with garlic, not-pepper sauce, ketchup, salt and lemon juice. Cover and let stand in the refrigerator until ready to serve.
Soak the chickpeas overnight in cold water. Peel and chop the onion and garlic and add to the drained chickpeas, then mince finely in a food processor. Add the chopped cilantro, olive oil, parsley and breadcrumbs. Season with cumin, salt, pepper and coriander. Form into small balls and fry in portions in hot oil. Remove with a slotted spoon and drain on paper towels, then keep warm.
Warm up the wraps in a dry pan quickly on both sides. Arrange some lettuce, onion rings and chickpea balls on the wraps and roll up. Serve garnished with lemon wedges and place the salsa in a small bowl on the side.
