Falafel wraps with hummus and pickled cucumber

Photographer: Jeremy Simons

Ready in only 15 minutes, these healthier Middle Eastern-inspired wraps are a tasty and filling meat-free dinner option.

Serves: 4

Time to make: 15 mins

Hands-on time: 5 mins

Ingredients

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1 large Lebanese cucumber, peeled into ribbons
1 tablespoon apple ciderhard ciderX vinegar
½ cup wholemeal couscous
2 tomatoes, finely chopped
½ cup loosely packed fresh flat-leaf parsley, finely chopped
zest and juice of 1 small lemon
225g packet falafels
4 large wholemeal Lebanese breads
225g hummus
60g baby spinach leaves, to serve

Instructions

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1 Cover a baking tray with paper towels. Lay cucumber slices on top and sprinkle with salt. Set aside for 5 minutes to draw out moisture. Transfer to a small bowl. Add vinegar and set aside to pickle for 10 minutes. Drain.

2 Meanwhile, place couscous and ½ cup boiling water in a heatproof bowl. Cover with tea towel and set aside for 5 minutes or until water has absorbed. Using a fork, fluff up couscous. Add tomato, parsley, lemon zest and juice, gently stirring to combine. Season with freshly ground black pepper.

3 Heat falafels in microwave for 45–60 seconds or until warm.

4 Place one pita bread on each serving plate. Spread with hummus, then serve topped with couscous, falafels, pickled cucumber and baby spinach.

Nutrition Info (per serve)

Calories 466 cal

Kilojoules 1947 kJ

Protein 18.5 g

Total fat 14.6 g

Saturated fat 1.8 g

Carbohydrates 8.3 g

Sugar 5.7 g

Dietary fibre 17.1 g

Sodium 939 mg

Calcium 175 mg

Iron .3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.