Whole wheat wrap: 60g (1 large), Falafel: 90g (3 small patties), Hummus: 30g (2 tbsp), Cucumber: 50g (1/3 medium, sliced), Tomato: 50g (1/2 medium, sliced), Red onion: 20g (2 tbsp, thinly sliced), Lettuce: 20g (1 cup, shredded), Feta cheese: 15g (1 tbsp, crumbled), Tzatziki sauce: 30g (2 tbsp), Lemon juice: 5ml (1 tsp), Olive oil: 5ml (1 tsp), Za’atar seasoning: 2g (1/2 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp), Fresh parsley: 5g (1 tbsp, chopped)
1. Warm 60g whole wheat wrap in a dry skillet for 30 seconds per side. 2. Spread 30g hummus evenly over the wrap, leaving a 1-inch border. 3. Arrange 90g falafel patties in a line down the center of the wrap. 4. Layer 50g sliced cucumber, 50g sliced tomato, 20g thinly sliced red onion, and 20g shredded lettuce over the falafel. 5. Sprinkle with 15g crumbled feta cheese and 5g chopped parsley. 6. Drizzle with 30g tzatziki sauce, 5ml lemon juice, and 5ml olive oil. 7. Season with 2g za’atar seasoning, 1g salt, and 1g black pepper. 8. Fold in the sides of the wrap, then roll up tightly from the bottom. 9. Cut in half diagonally and serve.
