![](http://www.melaniemcgrice.com.au/wp-content/uploads/2016/12/falafel-wraps.png)
Here is a healthy lunch-box idea with a difference – “Baked Falafel Wraps”. Never had falafel before? Well you are in for a treat with this week’s recipe!
Serves: 4
Ingredients
Falafel (makes 8)
• 2 cups parsley, roughly chopped
• 1 tin (400g) chickpeas, rinsed and drained
• Juice and rind of 1 lemon
• 2 garlic cloves, crushed
• ¼ cup wholemeal flour
• 1 tsp ground cumin
• 2 tbsp tahini
• 1 tbsp vegetable oil
• Cracked black pepper, to taste
Serve with your choice of
• Breads eg wholemeal pita bread, Lebanese bread or wraps
• Spreads eg hummus, raita (natural yogurt and grated cucumber), avocado, reduced fat ricotta
• Veggies eg baby spinach, chopped cucumber and sliced tomato; grilled eggplant and zucchini; or tabbouli salad with finely chopped parsley, red onion and diced tomato.
Method
• Preheat oven to 2200C (2000C fan-forced).
• Put all the falafel ingredients into a food processor and process until just combined.
• Take a heaped tablespoon of the mixture, roll into a ball with your hands and flatten slightly to form a patty. Place on a lined or greased oven tray. Continue until you have finished the mixture (you should be able to form about 8 patties).
• Pop into the oven and bake for approximately 40 minutes, turning them over halfway to ensure they brown evenly.
• To serve, serve with a salad of your choice or add to a wrap along with some vegetables and your spread of choice (suggestions above).
Did you know?
Falafels are traditionally deep-fried, so baking them is a healthier and low-fat way of cooking that still produces a lovely golden crust. You can usually use baking as an alternative to deep-frying (eg try making oven-baked chips by slicing your potatoes into wedges, lightly drizzling with olive oil and generously sprinkling with herbs and pepper).
These falafels are a great way of combining two nutrient-rich foods: chickpeas and parsley. Both are excellent plant sources of minerals such as iron and calcium which are sometimes hard to incorporate into a vegetarian diet. Parsley is also rich in vitamin C and combined with the lemon juice, enhances the absorption of iron from both the parsley and chickpeas.
![Melanie McGrice in the kitchen](http://www.melaniemcgrice.com.au/wp-content/uploads/2016/10/Get_Recipes_Home_Page_Feature@2x_Framed.png)
Get nutritious recipes
straight into your inbox!
Send your details now to receive Melanie’s recipes designed around a range of dietary needs including improved fertility, weight loss, general heath and wellbeing through improved nutrition. Receive the recipes specific to your needs.
As seen in
![ABC, The Advertiser, Womens Weekly](http://www.melaniemcgrice.com.au/wp-content/uploads/2016/10/Media_Logo_Set_01@2x.png)
![NW Magazine, Health & Fitness, Good Health](http://www.melaniemcgrice.com.au/wp-content/uploads/2016/10/Media_Logo_Set_04@2x.png)
![Huffington Post, Choice, Fox 101.9](http://www.melaniemcgrice.com.au/wp-content/uploads/2016/10/Media_Logo_Set_02@2x.png)
![SBS, Channel 7, Sydney Morning Herald](http://www.melaniemcgrice.com.au/wp-content/uploads/2016/10/Media_Logo_Set_05@2x.png)
![Herald Sun, Nine MSN, Channel 9](http://www.melaniemcgrice.com.au/wp-content/uploads/2016/10/Media_Logo_Set_03@2x.png)
![Channel 10, 3AW, Kidspot](http://www.melaniemcgrice.com.au/wp-content/uploads/2016/10/Media_Logo_Set_06@2x.png)