Crispy Tuscan Bean Falafel Wrap

This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians.

Click here to view and print the PDF version of this recipe. 

Servings: 12

Serving Size: 18.37 ounces

Ingredients

Falafel
8 cups Cannellini beans, canned, drained, rinsed
1/2 cup white onions, small diced
2 teaspoons garlic cloves, peeled, minced
1 tablespoon tomato paste, canned
1 cup bread crumbs, dry, plain
1 1/2 teaspoons Kosher salt
3/4 teaspoon red pepper flakes
3 tablespoons Italian seasoning
1 1/2 teaspoons fennel seeds, whole
1 tablespoon lemon zest
2 tablespoons canola oil
1/4 cup canola oil

Cilantro mint chutney
2 cups cilantro, fresh, leaves
2 cups mint, fresh, whole leaf
2 tablespoons Serrano peppers, chopped
4 tablespoons ginger, fresh, sliced
2 teaspoons cumin, ground
2 teaspoons lemon juice
1 teaspoon Kosher salt
1 cup water

Fries
12 cups French fries, regular cut, frozen
1 1/2 teaspoons Kosher salt

For service
12 pita breads, 10″ each
12 cups spring mix
1 1/2 cups cherry tomatoes, small
1 1/2 cups red onions, sliced
1 1/2 cups cucumber, with peel, sliced
1 1/2 cups dill pickle, sliced
3/4 cup Italian parsley, fresh, chopped

Preparation

1. For falafel – In a food processor, add beans, onion, garlic, tomato paste, bread crumbs, salt, red pepper flakes, Italian seasoning, fennel seeds, lemon zest and 2 tablespoons of oil. Pulse to combine. Do not overmix to a paste. Portion into 2 ounce balls. Place falafel in freezer for at least 30 minutes before cooking. Remove and cook as directed or store in cooler or freezer for future use.
2. In a skillet or flat top, heat 1/4 cup oil over medium-high heat. Once oil is up to heat, sear off falafel for 2-3 minutes on each side until browned and slightly crispy. Remove falafel and allow any excess oil to drain off. Hold hot for service.
3. For cilantro mint chutney – To a blender, add cilantro, mint, Serrano peppers, ginger, cumin, lemon juice, salt and water. Process until smooth. Cover and place in cooler until use.
4. For fries – Preheat fryer to 350°F and fry fries for 5-7 minutes or until golden brown. Drain and toss with salt. Hold hot for service.
5. To serve: Slice pita bread in half widthwise and partially layer over each other. Add 1 cup of spring mix, place 3 falafel balls on pita, and lightly smash them. Top with 2 tablespoons of cherry tomatoes, red onions, cucumber, pickles and 1 tablespoon of parsley. Drizzle 2 tablespoons of cilantro mint chutney. Roll tightly, ensuring both ends are tucked in and slice in half. Serve with 1 cup of fries.

Nutrition information

Calories: 710 Total Fat: 16g Saturated Fat: 2g Trans Fat: 0g Carbohydrate: 119g Fiber: 24g Total Sugars: 4g Protein: 27g Sodium: 1,280mg