Falafel Breakfast Wraps

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There’s something incredibly comforting about starting the day with a meal that’s both nourishing and packed with flavor. Enter the falafel breakfast wrap—a delightful fusion of Middle Eastern tradition and modern convenience. These wraps take the humble falafel, known for its crispy exterior and soft, herby inside, and pair it with fresh ingredients to deliver a breakfast that is both hearty and healthy. When I first introduced my family to this breakfast twist, it was met with curiosity, but after the first bite, it quickly became a household favorite. The combination of warm falafel, creamy tahini sauce, and crunchy vegetables wrapped in soft flatbread creates a symphony of flavors and textures that dance on the palate.

Ingredients

The beauty of falafel breakfast wraps lies not only in their taste but also in their versatility. You can easily customize the ingredients to suit your taste or dietary preferences. Here’s a basic list to get you started:

  • 1 cup dried chickpeas, soaked overnight
  • 1 small onion, chopped
  • 2 cloves garlic
  • 1 cup fresh parsley
  • 1 cup fresh cilantro
  • 1 tsp cumin
  • 1 tsp coriander
  • Salt and pepper to taste
  • 1/2 tsp baking powder
  • 1-2 tbsp flour
  • Olive oil for frying
  • Flatbreads or wraps
  • 1 cup hummus
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, sliced
  • 1/4 cup pickled red onions
  • Tahini sauce
  • Fresh spinach or arugula

Instructions

Creating the perfect falafel breakfast wrap is all about layering flavors and textures. Here’s a step-by-step guide to achieving wrap perfection:

  1. Prepare the Falafel: Drain the soaked chickpeas and add them to a food processor. Add the onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper. Pulse until the mixture is coarse and holds together when pressed.
  2. Add Baking Powder and Flour: Blend in the baking powder and flour until the mixture is smooth but not too pasty. Cover and refrigerate for at least 30 minutes to firm up.
  3. Shape and Fry: Form the mixture into small patties. Heat olive oil in a pan over medium heat and fry the patties until golden brown on both sides. Remove from heat and let them drain on a paper towel.
  4. Assemble the Wraps: Spread a generous layer of hummus on the flatbread. Layer on the falafel patties, cherry tomatoes, cucumbers, pickled onions, and spinach or arugula.
  5. Drizzle Tahini Sauce: Drizzle with tahini sauce before folding the wrap. Serve immediately while warm.

Nutrition Facts

These wraps are not just about flavor; they’re also a nutritious start to your day. Here’s a rough nutritional breakdown:

  • Servings: 4 wraps
  • Calories per serving: Approximately 450 calories

Preparation Time

Making falafel breakfast wraps is a wonderfully rewarding experience, and you can have these wraps ready in no time. Here’s how the time breaks down:

  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes

How to Serve

Falafel breakfast wraps are incredibly versatile and can be served in various ways to enhance your dining experience:

  • Serve with a side of fresh fruit or a green salad for a balanced meal.
  • Pair with a refreshing fruit smoothie or a glass of freshly squeezed orange juice.
  • Offer a side of crispy baked sweet potato fries for a satisfying crunch.
  • Provide a selection of dips, such as tzatziki or baba ganoush, for added flavor.
  • Wrap in parchment paper for an on-the-go breakfast option.

Additional Tips

To ensure your falafel breakfast wraps are a success, here are some helpful tips:

  • Soaking Chickpeas: Ensure your chickpeas are soaked overnight for the best texture. Canned chickpeas won’t work as well for falafel.
  • Consistent Size: Make sure your falafel patties are of uniform size to ensure even cooking.
  • Freezing Option: Falafel patties can be made in bulk and frozen. Simply thaw and fry them when you’re ready to make wraps.
  • Spice it Up: Add a pinch of cayenne pepper to the falafel mixture if you like a bit of heat.
  • Experiment with Greens: Switch up the spinach or arugula with other greens like kale or romaine for variety.

FAQ Section

Here are some frequently asked questions about falafel breakfast wraps:

  • Can I make falafel breakfast wraps ahead of time? Yes, you can prepare the falafel mixture and store it in the refrigerator for up to two days. Fry the patties fresh when you’re ready to assemble the wraps.
  • Are falafel breakfast wraps vegan? The basic recipe is vegan. However, ensure any sauces or additional ingredients used are also plant-based if following a strict vegan diet.
  • What can I use instead of tahini sauce? If you don’t have tahini sauce, try using hummus or a yogurt-based sauce for a creamy alternative.
  • Can I bake the falafel instead of frying? Yes, baking is a healthier alternative. Preheat your oven to 375°F (190°C) and bake the patties on a lined baking sheet for 20-25 minutes, flipping halfway through.
  • What other fillings can I add to my wrap? Feel free to add roasted vegetables, avocado slices, or feta cheese for extra flavor and texture.

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