Rainbow falafel hummus wraps are a delicious and colourful way to enjoy a lunch on the go. Making one of these wraps may seem like a time consuming task, but with the right ingredients and preparation, you can have a delicious wrap in no time.
As a busy mum, wife and photographer I find it difficult to keep up with the demands of everyday life. That’s why I always have a few recipes at the ready which I know will never fail. My recipe for rainbow falafel and beetroot hummus wraps is one of my go-to recipes because it is perfect for when I need something quick and healthy. The falafel and hummus provide a base of flavour, while the rainbow of vegetables inside of the wrap supplies a lovely crunchy texture.
As I love fusion food from different cultures, my rainbow falafel hummus wraps recipe is a flavourful and colourful twist on traditional falafel. Blending together traditional middle eastern spices, creamy beetroot hummus, and crunchy colourful veggies, this wrap is sure to delight the whole family! It makes for a healthy and delicious meal that can be enjoyed on the go or at home.
- Wraps. The easiest ones are the simple tortilla wraps but you can also use collard greens, homemade lentil wraps (a favourite of mine!), pitta bread, spinach wraps or any wraps which aren’t listed here.
- Falafel. The wraps are best made with homemade falafel, but store-bought falafel can also be used for convenience
- Ras el Hanout. This is the best spice ever! It is a combination of Moroccan spices mixed together in one so it saves time and money. When you see the list of ingredients you will know why! The most common include cardamom, cumin, clove, cinnamon, nutmeg, mace, allspice, dry ginger, chili peppers, coriander seed, peppercorn, sweet and hot paprika, fenugreek, and dry turmeric. It has a sweet but spicy and smoky flavour which is perfect for dry meat and veg as well as tagines, stews and bakes.
- Beetroot Hummus. You can buy a deli-made hummus but I prefer to make my own. For the perfect beetroot hummus that never fails try my recipe for Roasted Beetroot & Walnut Hummus.
- Rainbow Vegetables. You can choose any colourful vegetables. My favourites are carrots, cucumber, red cabbage, red and yellow peppers, radishes etc. Anything with a bit of colour and crunch.
- Fresh Coriander. This a must with any spicy dish. The citrus and mildly sweet after taste is a perfect addition to these wraps.
- Crispy Chickpeas. I can’t have a hummus wrap without crispy chickpeas! The crunchy texture tasted so good with the softer texture of the falafel and the wrap. These are so easy to make by simply sprinkling with spices and baking in the oven.
- Avocado. I’ve just gotta have avocado in mine. Apart from the fact that I am an avocado lover due to the health benefits not to mention flavour, it also cools down any spices so is the perfect combination.
- Tahini Sauce. The earthy flavour of the tahini sauce adds a lovely flavour to this recipe. It also adds moisture to the wrap. You can also substitute it with mayo. It is incredibly easy to make, however the bought one I recommend is the Mezeast Tahini Sauce
Why I Love Falafel hummus Wraps
Quick and easy to make. Once you have all the elements made in your fridge this can be prepared in no time. To save time you can use preprepared ingredients or good quality store-bought ingredients.
Versatile. I love this recipe because you can change it up each time! Instead of wraps you could go for pitta bread. instead of beetroot hummus go for plain hummus or guacamole. Why not try halloumi cheese instead of falafel.
Lunch box friendly. If you are struggling to decide what to put in your kids lunch boxes then this is the recipe for you! The bright colours will make them the envy of the classroom!
Nutritious. this is the best part. You can have all the flavours in the world but without the nutrition it’s just not the same. This recipe is a great source of dietary fibre with vitamins.
How To Make Falafel Hummus Wraps
- Place your wrap on a plate.
- Smooth some beetroot hummus on the base of the wrap.
- Add the rainbow vegetables to one side allowing room for the rest of the ingredients.
- Place 3 falafel onto the wrap.
- Add your slices of avocado.
- Add crispy chickpeas, if using.
- Top with fresh coriander.
- Drizzle over tahini sauce, roll and serve.
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Tasty and colourful rainbow falafel hummus wraps with crispy veggies easy to make and perfect for lunch or dinner. A meal the whole family will enjoy!
For the falafel:
- 2 cloves garlic
- 1 small onion
- 1 medium red chilli
- 1 tablespoon almonds
- 1 tablespoon walnuts
- 400g tin chickpeas
- 1 lime, juiced and zested
- 1 to 2 tsp Ras el Hanout (depending how spicy you like it)
- Salt and pepper, to taste
- Handful of fresh coriander
- Sesame seeds
- Tortilla wraps
- Beetroot Hummus
- Selection of crunchy veg like carrots, cucumber, radishes, red cabbage
- 1 avocado
- Crunchy chickpeas
- Tahini sauce
For the tahini sauce:
- 1 clove garlic
- 2 tbsp tahini paste
- 1 lemon, juiced
- 4 tbsp greek yogurt
- 2 tbsp olive oil
- Preheat the oven to 180˚C.
- To make the falafels, add the garlic, onion and chilli to a food processor and pulse until minced.
- Add the nuts to the blender and blend until finely chopped.
- Add the chickpeas, lime juice and zest, spice and coriander. Blend on low until just combined. Do not over mince as you want texture.
- Roll the falafel into balls and dip in sesame seeds. Bake in the oven on an oven tray for 30 minutes. Set aside while preparing your vegetables.
- Cut the vegetables into thin strips and reserve until required.
- To make the tahini, add all the ingredients together and blend.
- To make the crispy chickpeas, drizzle with olive oil and spices and bake in the oven for 20 minutes shaking the tin half way through.
- To assemble the wraps, spread some hummus onto the the wrap, layer the vegetables to one side and add the falafel, crispy chick peas and avocado. Top with fresh coriander.
- Drizzle with tahini sauce, roll up and enjoy!
The beetroot hummus can be replaced with plain hummus or guacamole.
You can use pitta bread instead of wraps.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Healthy meals
- Method: Baked
- Cuisine: Mediterranean
Keywords: Falafel Hummus Wraps