Broccoli Falafel Wrap

Falafel doesn’t usually contain broccoli but as you know I like to encourage veg whenever I can, and these are utterly delicious!

High in fibre and protein, they make a great lunch that will keep hunger at bay and stop your child requesting infinite snacks.

I’ve popped them in a wrap in this recipe but these would also be great in a buddha bowl and served with a dollop of hummus.

Leftovers

You can keep leftover falafel in the fridge for up to 2 days.

Suitable for home freezing. Freeze the falafel once cooked and cooled. If you want to freeze leftover food, pop it in the freezer after 30 minutes in the fridge. It’s best not to put warm food in the freezer as it will warm up the internal temperature of the freezer and your other food will start to thaw a little.

Defrost leftovers thoroughly in the fridge overnight or you can do it quickly in the microwave on the defrost setting, before reheating. Food must reach at least 70 degrees C for 2 minutes (piping hot) throughout. 

Reheat and eat within 24 hours of defrosting or throw it away. Don’t reheat more than once.

Broccoli Falafel Wrap

Prep Time 40 minutes
Cook Time 20 minutes
Total Time 1 hour
Course Main Course
Servings 2
Calories 460 kcal

Ingredients
  

Falafel

  • 350 g broccoli
  • 40 g crumbed whole meal bread toast
  • 40 g oats
  • 1 egg
  • 70 g hard cheese I use parmesan
  • 2 small Mexican wraps

Salad

  • 3-4 lettuce leaves
  • 1 small tomato cut into strips
  • 1 cucumber cut in strips
  • 2-3 tablespoons fresh chopped coriander

Tahini Dressing

  • 50 gr. tahini
  • 40 ml. water
  • 1 small lemon – the juice
  • 1 clove of garlic
  • Salt

Instructions
 

  • Preheat your oven to 180oC in the air.
  • Wash the broccoli well, cut it into small bites and place it in a pot with plenty of hot water.
  • After cooking for 10 minutes, drain it and chop it into very small pieces.
  • Put the pieces of broccoli in a bowl and add the egg, oats, toast and cheese. After molding the mixture well, cover it with a film and put it in the fridge for about 30 minutes.
  • When we take it out of the fridge, if it has dropped water, we drain it, and after that we make small balls.
  • Place a non-stick paper on a baking tray and place your balls, which we then press to become flat (about 1 cm high).
  • Bake for about 15 minutes or until golden brown.
  • Until our falafels are cooked, we prepare our salads as mentioned above and the tahini.
  • To prepare the tahini dressing you put in a bowl the garlic, the tahini and the water and you mix well. Then add the lemon juice and when they are well mixed, try a little and if is necessary, add salt or a little more water to make it waterier depending on how you want to taste.
  • Setting: In a wrap we place the salad in the center, on top the falafel and then we put tahini on top of them and we wrap them.

Notes

Nutrition per serving 460 Kcal and 21 Fat (g)
Any allergens present: egg, sesame
Age suitability: toddler
Keyword broccoli falafel wrap

With thanks to Maria Pavlidou for her help in designing this recipe.

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I’m Sarah, a Registered Dietitian, Children’s Nutritionist and mummy from East Sussex. My blog is to guide & inspire you with information about weaning, nutrition, food and toddler feeding. Learn more about me here.

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