Falafel Lettuce Wrap

by Sara
(Westminster, CA)

My favorite healthy dinner recipe is to make is a falafel lettuce wrap. This vegetarian dish is a middle eastern specialty that can be enjoyed without pita bread and tahini sauce.

This will make four servings and it will take 30 minutes to make. You’ll need the following ingredients:

  • 1 cup of water
  • ½ cup of brown rice
  • 1 red bell pepper
  • 1 small tomato
  • 1 head of Boston lettuce
  • ½ cup of fresh herbs such as cilantro, basil, and green onions
  • one carrot, shredded
  • 1 can of chickpeas
  • 1 large onion
  • 2 cloves of garlic
  • ½ cup of soy yogurt or coconut milk
  • 1 teaspoon of cumin and coriander
  • 2 tablespoons of flour
  • non fat cooking spray, salt and pepper.

    To make the falafel: Take chickpeas with ½ cup of water and bring to a boil. Drain and cool for 5 minutes. Combine chickpeas, garlic, cumin, coriander, flour, salt and pepper, then mash together and make patties out of the mixture. Then place in a frying pan coated with non fat cooking spray, and brown. When done cooking remove these patties and set them aside.

    To make the lettuce wraps and filling: Take one head of lettuce and make four bowls using whole Boston lettuce leaves. Take a small saucepan, add 1/2 cup of water to a boil, add rice, reduce heat and cover for five minutes. After rice has cooked, spoon into lettuce bowls. Take chopped bell pepper, shredded carrots, fresh herbs and diced tomato, and place in the lettuce bowl. Then place crumbled falafel patties on top of the rice. Drizzle with soy yogurt or coconut milk and serve.

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    Feb 18, 2010
    by: Anonymous

    Middle Eastern cuisines are the best of the best dont mess! IM going to make this right now! You rock!!!

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