Falafel, hummus and crunchy veg wrap

A plant-based wrap to go: crispy falafels, creamy hummus and raw vegetables rolled in a flatbread. High in plant protein and fibre, it is a healthy packed lunch full of Middle Eastern flavours.

Preparation: 15 min  |  Cooking: 0 min  |  Servings: 2  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 441 kcal · 13 g protein · 46 g carbohydrate · 21 g fat

Ingredients

• 2 wholemeal tortilla wraps
• 6 falafels
• 4 tbsp hummus
• 1 tomato
• 1/2 cucumber
• 2 handfuls of lettuce

Method

1. Spread hummus over the wraps.
2. Add the lettuce, and the tomato and cucumber cut into thin slices.
3. Place the crushed falafels on top.
4. Roll up tightly and cut in half.

Nutritional benefits

Falafels and hummus (both made from chickpeas) together provide plant protein and filling fibre, while the wholemeal wrap supplies complex carbohydrate. The raw vegetables add freshness and vitamins. A complete plant-based wrap, ideal for a balanced lunch on the go.

Variations and substitutions

• With tahini or yoghurt and mint sauce.
• With other raw vegetables: carrot, red cabbage.
• Gluten-free: buckwheat galette.
• With baba ganoush instead of hummus.

Storage and making ahead

Make it in the morning for lunch, wrapped tightly. Keeps for 1 day in the fridge.

💡 Good to know

Crush the falafels lightly before rolling: the wrap holds together better and is easier to eat.

Read also

Discover more vegetarian recipes · vegan recipes · high-protein recipes · dairy-free recipes.

Foods in this recipe: tortilla wraps · tomato · cucumber · lettuce.

You might also like these recipes: Baked falafels · Chickpea crackers · Scrambled tofu.