![baked falafel sandwich](https://cdn.statically.io/img/www.eatingwell.com/thmb/O_ob8YJULqU8EuIBk-M-PYsIKmE=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/7854420-6e4cb5a9b190462b8c7517ee778cb1fc.jpg)
Ingredients
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Cooking spray
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1 (15 ounce) can no-salt-added chickpeas, rinsed
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½ cup chopped fresh flat-leaf parsley
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½ cup chopped fresh cilantro
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½ cup grated red onion, plus 1 cup thinly sliced, divided
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¼ cup panko breadcrumbs
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1 tablespoon tahini
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1 teaspoon grated lemon zest
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2 tablespoons lemon juice, divided
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1 teaspoon ground cumin
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¼ teaspoon salt
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1 large clove garlic, grated
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1 cup thinly sliced English cucumber
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1 ½ tablespoons extra-virgin olive oil
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4 (10-inch) whole-wheat wraps
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2 cups loosely packed arugula
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1 large tomato, cut into 8 slices
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1 recipe Tahini Sauce with Lemon & Garlic
Directions
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Preheat oven to 350 degrees F. Line a baking sheet with foil; coat with cooking spray.
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Pulse chickpeas, parsley, cilantro, grated onion, panko, tahini, lemon zest, 1 tablespoon lemon juice, cumin, salt and garlic in a food processor until a coarse meal forms, 10 to 12 pulses, stopping to scrape down the sides as needed. Shape the mixture into 4 (1/2-inch-thick) patties (about 1/2 cup each). Arrange the patties on the prepared baking sheet; coat tops with cooking spray. Bake for 10 minutes. Flip the patties; coat tops with cooking spray. Continue baking until golden brown, 10 to 12 minutes.
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Meanwhile, combine sliced onion, cucumber, oil and the remaining 1 tablespoon lemon juice in a medium bowl. Let stand at room temperature, stirring occasionally, for about 20 minutes.
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Remove the patties from the oven; let cool for 5 minutes. Cut in half.
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Meanwhile, place wraps directly on oven racks; bake until just warmed through, about 1 minute.
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Add arugula to the cucumber mixture; toss to combine. Place the warmed wraps on a work surface; top evenly with the arugula mixture, falafel halves, tomato slices and tahini sauce. Working with 1 wrap at a time, fold 1 side of the wrap over the center and roll up burrito-style. Wrap the bottom half with foil to hold the wrap together.
Nutrition Facts (per serving)
517 | Calories |
24g | Fat |
65g | Carbs |
16g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 sandwich | |
Calories 517 | |
% Daily Value * | |
Total Carbohydrate 65g | 23% |
Dietary Fiber 11g | 39% |
Total Sugars 6g | |
Protein 16g | 31% |
Total Fat 24g | 31% |
Saturated Fat 5g | 23% |
Vitamin A 1439IU | 29% |
Vitamin C 28mg | 31% |
Folate 91mcg | 23% |
Sodium 1010mg | 44% |
Calcium 291mg | 22% |
Iron 5mg | 25% |
Magnesium 54mg | 13% |
Potassium 441mg | 9% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.