Pumpkin falafel wraps
heartfoundation.org.au|Helpline 13 11 12

Pumpkin falafel wraps

10 minutes (30 minutes )
Serves Serves 4 (as a main meal)
  • 500g peeled, diced pumpkin  
  • 1 large onion, coarsely chopped  
  • 2 cloves garlic  
  • 2 teaspoons ground cumin  
  • 2 teaspoons ground coriander  
  • 2 tablespoons olive oil  
  • 2 x 400g can no added salt chickpeas, rinsed and drained 
  • 2 tablespoons plain flour  
  • ½ cup coarsely chopped coriander  
  • 4 x 70g salt-reduced wholegrain wraps (see tip)  
  • 1/3 cup beetroot dip  
  • 1/3 cup plain Greek yoghurt  
  • 4 large iceberg lettuce leaves, shredded  
  • 1 Lebanese cucumber, thinly sliced 
1. Line a large baking tray with baking paper. Place pumpkin, onion and whole, unpeeled garlic cloves on prepared tray. Sprinkle with spices and drizzle over 2 teaspoons of the oil. Toss well and spread over tray. Bake in preheated 180C oven (fan-forced) for 30 minutes or until pumpkin is tender. Cool on tray.  

2. Transfer pumpkin mixture to a food processor with chickpeas.  Season with pepper and process to form a thick paste. Transfer to a large bowl. Stir in flour and coriander. Shape heaped tablespoons of mixture into balls and flatten slightly. Place in a single layer on a baking paper-lined tray. Refrigerate for 30 minutes. 

3. Heat half the remaining oil in a large, non-stick frying pan over a medium-high heat. Cook half the falafel for 3-4 minutes on each side until golden. Transfer to a tray. Repeat with remaining oil and falafel. 

4. To serve, spread wraps with beetroot dip. Top with lettuce, cucumber and falafel. Thin yoghurt with a little cold water and drizzle over filling. Wrap up to serve.  

Tips 

  • Check the labels on beetroot dips and wholegrain wraps and choose the brands lowest in sodium. 
  • Pumpkin falafel can be cooked up to two days ahead. Store in a container in the fridge. Reheat on a baking tray in a 160C oven for 15 minutes or until hot.   

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