Middle Eastern · Lunch
Chickpea Fritter Wrap (Low-Calorie)
Spiced chickpea fritters baked rather than deep-fried, tucked into a flatbread wrap with cucumber, tomato, pickled onion and a lemony yogurt-tahini drizzle. Cumin, coriander and garlic season the mash, while a light brush of oil and an oven finish keep the patties crisp without the usual fry-oil calorie load.
$3
15 minsPrep
20 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
382Calories
16.8gProtein
11.9gFat
54.3gCarbs
7.2gSugar
13.1gFiber
612mgSodium
2.6mgChol
1.9gSat Fat
680mgPotassium
180mgCalcium
4.1mgIron
0.1mcgVitamin B12
14mgVitamin C
vegetarian
gluten-free-adaptable
high-fiber
low-calorie
low-cholesterol
low-calorie
Instructions
1
Prep
Preheat oven to 400°F (200°C) and line a baking sheet with parchment. Pat the chickpeas dry with a towel.
2
Blitz
Pulse the chickpeas, garlic, parsley, cumin, coriander, baking powder and flour until the mixture holds together in a coarse, sticky paste.
3
Build
Shape the mixture into 4 small patties about 1.5cm thick with damp hands. Brush both sides lightly with olive oil.
4
Bake
Bake at 400°F for 18–20 minutes, flipping once halfway through, until the outsides are golden-brown and firm.
5
Rest
Let the fritters sit on the tray for 5 minutes to firm up further.
6
Whisk
Stir the yogurt, tahini and lemon juice together with a splash of water until smooth and drizzle-thin.
7
Plate
Lay the pita flat, spread the sauce down the centre, layer in lettuce, cucumber, tomato, pickled onion and warm fritters. Fold into a wrap, slice diagonally and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 330g330g cooked chickpeas
- 4 cloves4 cloves garlic
- 1/2 cup30g parsley
- 2 tsp2 tsp ground cumin
- 2 tsp2 tsp ground coriander
- 1 tsp1 tsp baking powder
- 2 tbsp2 tbsp all-purpose flour
- 2 tsp2 tsp olive oil
- 22 whole wheat pita (120g)
- 4 tbsp60g plain yogurt
- 2 tbsp30g tahini
- 2 tsp2 tsp lemon juice
- 11 cucumber
- 44 tomato slices
- 44 thin slices red onion, quick-pickled in 1 tbsp vinegar
- a small handful lettuce
- salt, to taste
- black pepper, to taste
