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29

Jan

2009

Falafel & Hummus Wrap with Mediterranean “Roasted” Vegetables

Saved in:-   Main Courses,Raw Food Recipes,Sandwiches & Wraps



From issue 13 of News From The kitchen.

 

raw food recipe wrap

 

For the tortilla

3 cups peeled courgette (zucchini)
3 tablespoons olive oil
2 teaspoons lemon juice
Pinch cayenne
1 teaspoon ground coriander
1/2 teaspoon salt
1/2 cup flax meal*

- Blend all ingredients in a high-speed blender until smooth.

- Add flax meal and blend again until smooth.

- Pour mixture onto 2 dehydrator sheets and spread evenly into a circle on each.

- Dehydrate for 8 hours at 105 degrees F, or until able to peel of the sheet.

- Once the dehydrator sheets are removed, return to the dehydrator for 30 – 60 mins, until both sides are dry to the touch but still pliable.

* Flax meal is flax seed that have been ground in a coffee grinder or similar, to produce a fine flour.

 

For the falafel

1 cup pumpkin seeds
2 tablespoons fresh dill, finely chopped
1 teaspoon ground coriander
2 teaspoons cumin
8 sun-dried tomato halves, soaked for 1 to 2 hours and then chopped
3 tablespoons fresh coriander (cilantro)
1 clove garlic
2 shallots
1/4 cup olives, stones removed
2 teaspoons oregano
Pinch cayenne
Pinch pepper
1/2 teaspoon salt
1 tablespoon lemon juice

- Process all ingredients in a food processor until thoroughly mixed.

- Form into Falafel and dehydrate on a Paraflexx sheet at 105 degrees F for 6 – 8 hours.

 

For the hummus

1/2 cup mac nuts
3 tablespoons lemon juice
3 tablespoons tahini
1/4 teaspoon salt
1/4 cup water

- Blend all ingredients in a high-power blender until smooth.

 

Optional “roasted” Mediterranean vegetables

1/2 cup courgette (zucchini), sliced
1 red bell pepper, sliced thin
1/2 a medium red onion, sliced
1/2 cup fresh tomatoes, sliced
3 tablespoons olive oil
1 tablespoon lemon juice
1/4 teaspoon salt

- Marinate all ingredients for a couple of hours, then place on a dehydrator sheet and dehydrate at 105 degrees F for 1-2 hours, until soft.

- You could just miss out the marinating & dehydrating part of this recipe to save time, and eat the veg crispy.

 

470_falafel-steps1-12.jpg

 

To assemble

- Start by arranging a selection of your favourite salad leaves at the bottom of the tortilla, so it covers half the tortilla, leaving a small gap at the bottom.

- Arrange the vegetables in a line along the salad leaves.

- Place 3 – 4 falafel along the top of the vegetables.

- On top of the falafel, spoon over a generous helping of the hummus.

- Fold up the left and right hand sides of the tortilla.

- The bring the bottom of the tortilla up over the 2 sides that have already been folded up.

- Using your thumbs, and keeping the sides and bottom rolled up, roll over the main part of the wrap towards the top so it starts to form the wrap and keep everything tightly packed together.

- Once completely rolled, cut at a diagonal with a sharp knife.

 

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  • Marmar1028

    I have tried a few of your recipes and they are always delicious, but typically high in nuts which I try to limit. This one, however, sounds great and is almost nut free! Thank you so much, I can’t wait to try it.

  • http://tinainthepink.blogspot.com Tina

    This looks and sounds fabulous! I just got my dehydrator today (finally), so I am very excited to try it out and this would be a great recipe to try!

    Thanks for the great work!
    Tina
    aka tinainthepink & tinaintheraw

  • trublu

    This looks amazing. I make your carrot cake almost weekly, and still I can’t get over the fact that I can finally have my cake and eat it too…….without guilt!!!
    I no longer worry about nut consumption, I eat 2 to 4 ounces a day. My cholesterol has dropped almost 30 points, I dropped 5 jean sizes, lost 7 inches in my waist as well as losing almost 30 pounds. I feel as long as my diet is well rounded and all (raw)food groups are consumed every day, my body will have what it requires to make any small adjustments.
    I have been raw for almost a year now, and am the heathiest I have ever been in my life.
    Thank you Russell, for you wonderful recipes, and making it so easy to stay raw.

  • http://massagewithlisa.com Lisa Erwin Dallas Texas

    Russell you are divine! All your recipes come out perfect every time! I just made this, though for the falafel I made them long to fit nicely in the wrap. Soooo delicious I’m eating them now!

    I wish I was in England so I could come learn from you so much more!

    Thanks for being such an inspiration to me and for being such a genius in the kitchen.

  • teralee

    I’ve got the wraps and the falafels in the dehydrator right now and my house smells divine!

  • Bobbie

    Dear Russell, I am always amazed at your recipes, they look unbelievable and the fact they are raw is astonishing. I honestly think you a genius. I was wondering if you could come up with any “British” recipes. My mother struggles with the raw diet because while raw desserts are out of this world, most entrées aren’t as good as cooked versions (yours are, but you’re not normal!), and those that are, are usually Italian, or Mexican, or some other foreign dish. Never British. She’s old and has found it very hard to give up all the meals she’s been eating her whole life. There’s a raw recipe for shepherds pie which is nice but nothing like the real thing. I’ve tried to adapt Italian recipes to British style but with no success. I’m sure if anyone can make a decent raw traditional British meal, then that person is you. So would you please consider that for your next creation? Anything would do. Meat Pie, Cornish pasty, stew, toad in the hole, Lancashire hotpot. Shepherds pie and bangers and mash would be a miracle but she hates the cauliflower and parsnip mashes I make, so I don’t think I’ll ever find those for her. Just a proper gravy that tastes like gravy would be a godsend. The problem is that foreign dishes are based on various herbs and spices, and other flavourings so you only have to use those to make a dish “Italian” or “Mexican” or “Thai”. But with British the flavour is the gravy – and I’ve never found a raw gravy that tastes anything like real British gravy. So its very difficult to make raw versions of British dishes.
    Thank you!

    From Russell: Thanks, Bobbie…I’m not normal? :-) The problem with the dishes you mention is that they rely so heavily on meat and potatoes, so don’t really lend themselves to raw versions.

    I think when I went raw I realised there would be a certain amount of embracing new ideas, new foods and news ways of thinking rather than trying to eat exactly what I was eating before but just raw versions of it. Even if I had been able to do that I think it would have got boring very quickly. If I really couldn’t give up the food I’d eaten all my life I would have preferred to eat as much raw food as I could and then have my traditional food as a once-in-a-while thing. Just some thoughts off the top of my head :-)

    I’ll certainly keep your request in mind, thanks so much for posting your questions.

  • http://www.acequip.co.za Kim da Cook

    This looks heavenly, and thank you for the basic method of folding a wrap this is why I don’t like making them as I could never get the folding done correctly, and your method has really helped

  • http://www.lynnivere.com lynnivere

    Oh my dear that looks amazing!

    I must try it. *mouth watering*

  • Anu

    Chef Russell what can I say you are the man ; ) I live in Detroit and I love making raw food for my ex-wife and co-workers. A lot of times I don’t even get a chance to eat what I’ve made by you. Simply because Raw Food is the way. Your recipes are so simple and easy. When I made the falafel people couldn’t believe it was raw so I had to pull the recipe up on the computer and they were awe struck. So if you are looking for any apprentices don’t hesitate to email me. Besides my dream is to one of the first raw food chefs in Detroit : )

    Thank You

  • http://www.girlontour.com GirlonTour

    Just a quick question…my felafel and wraps are in the dehydrator now and veggies are marinating nicely too. Was wondering, did anyone soak their pumpkin seeds first up or put them straight into the blender unsoaked. The reason I ask is because I had a quick taste test of the felafel before placing in the dehydrator, and it seemed a bit husky despite how long I blended the mix for…hopefully it will soften quite a bit in the dehydrator???

    Thanks for some wonderful recipes!

  • Becca

    Wow I’m amazed at how easy this was to make.

    I was a little worried that the wraps would rip but nope, I just turned it upside down and peeled the paraflex sheet off.

    I am enjoying the falafel right now and have sprinkled some freshly sprouted lentils on top which tastes lovely.

    Thanks Russel

    xxxx

  • Bekki

    Hi Girlontour

    I didn’t soak mine but I did half half of sunflower seeds and pumpkin seeds and it wasn’t husky.

    Hope this helps.

    xxxx

  • http://www.caterhire.co.za Sue | Cater

    Wraps have become one of my favorite things to eat, I don’t have them at home that I make myself but rather when I go out for a meal as when I have tried them at home I just can’t seem to get the method of folding them right, so you explaining the how to is just great. Will have to have a few friends over and give it a bash again.

  • http://rawepicurean.net Ingrid

    Superb, as usual. :-)

  • Dorothy

    I just want to thank-you so much for your hard work and selfless acts of helping us out. I am trying so hard to lose this weight and am having a hard time. I just saw where I was very late in signing up for your weight loss classes over the internet, when will you be doing it again? I am type 2 diabetes and I lost 140 lbs. and have gained 30 of them back due to not being able to walk. So the diabetes came back.
    I think your recipes are the bomb! They are beautiful and are just as tasty as they look. Again, Thank-You and many Blessings to you!

  • katrina WOEHLCKE

    Hi this looks awesome, just wondering how many wraps this makes? Does it make 2, looks like it but just wanted to be sure. I’m thinking of doubling the recipe. How long would this keep in the fridge once made? 5 days? Thank you soo much!

    From Russell: I seem to remember it making more than 2 – it was a while ago now! :-) I think it made more like 6. I would only keep the whole samosas in the fridge for 3 days, but you might get them to last longer.

  • Nat

    Hi, I’m very new to the whole raw diet, so I’m not very familiar with how the whole sprouting process works; but if I sprout chickpeas, would I be able to use them to make a more traditional falafel, and then dehydrate them?

    From Russell: Some people have trouble disgesting raw chick peas, but if you’re fine with it, then yes, you can do what you described. You can also steam sprouted chick peas for 5 mins to make them easier to digest, that’s if you don’t mind a little ‘cooked food’.

  • http://www.mycrazythoughts.com Christine

    I think I just found Raw Food Heaven. :)

    Love the site and this recipe. New to a raw vegan diet and totally loving it. Can’t wait to play in the kitchen. Thanks!

  • Michelle

    I made these last night exactly as the recipe states and they were fantastic. The falafels were complex and firm, the hummus was tangy and thick, the wraps were the perfect texture and flavor, and the fresh marinated veggis were crisp. Yumm!

    I am so excited I found this site because I have purchased several raw food books and the recipes have been ok but not what I would call “gourmet.” This recipe has me excited to try others.
    BTW, I have also made Russel’s the nut-free bread an it is perfect. Can’t wait to try more recipes and I will be getting some books as well … just haven’t decided which ones yet

  • Alexandra

    Hello Russell! I was thinking about trying your recipe next weekend, when we’ll have guests over, so I have some quick questions for you: the olives, which kind should I pick? Black or green? The ones preserved in olive oil or the ones that are just in salt and water? Would kalamata olives work? Am also thinking of adding a tomato sauce to go with the falafel.

    Would be grateful for a quick response! :) Greetings from the southeast coast of Sweden

  • http://rawfoodkitchencreations.blogspot.com/ Amanda

    Hi Russell,

    This turned out absolutely delicious.
    I loved the textures and this dish really mimics the cooked version, plus it taste waaaay better!

    Thanks for sharing this recipe.

    Blessings,
    Amanda

  • http://organika.dk Sanne

    Hi Russell.

    Just had one of these amazing wraps with some fresh sprouts, veggies and almond mayo in. Absolutely wonderful – thank you so much for the recipe :)

    http://organika.dk/img/foodie/wraps002.jpg

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