Recipe: Falafel wraps

Serves 8

Note: While this family favorite requires a bit of planning, as you need to soak the chickpeas overnight, the actual meal comes together quickly. The recipe makes enough for a crowd, but uncooked falafel patties freeze beautifully. Freeze them on a baking sheet in a single layer until firm, then transfer to a freezer bag. They'll keep for a month. When you're ready to use them, let them sit at room temperature for 30 minutes, then proceed with the recipe. If they are not completely thawed, simply lower the heat of the pan to medium and sauté for a few more minutes until browned and cooked through. From Meredith Deeds.

• 2 c. dried chickpeas

• 2 tomatoes, diced

• 1/2 c. peeled, seeded and diced cucumber

• 1/4 c. red onion, finely diced

• 1/2 c. chopped fresh cilantro, plus 1 tbsp. divided

• 1 1/4 tsp. salt, divided

• 1 medium onion, chopped

• 4 garlic cloves, chopped

• 1 tbsp. ground cumin

• 1 tsp. ground coriander

• 1/4 c. chopped parsley

• 1/2 tsp. black pepper

• 1/2 tsp. baking soda

• 4 tbsp. olive oil, divided

• 8 whole wheat tortillas

Directions

Put the chickpeas in a large bowl and cover with water by 3 or 4 inches — the beans will triple in volume as they soak. Soak for 12 to 24 hours, checking once or twice to see if you need to add more water to keep the beans submerged.

When you're ready to prepare the falafels, combine the tomatoes, cucumber, red onion, 1 tablespoon cilantro, 1 teaspoon lemon juice and 1/4 teaspoon salt in a medium bowl. Set aside.

Heat oven to 375 degrees. Drain the chickpeas and transfer them to a food processor, or feed them through a food mill, with the onion, garlic, cumin, coriander, cayenne, remaining cilantro, parsley, 1 teaspoon salt, pepper, baking soda, and 2 tablespoons lemon juice. If using food processor, pulse until everything is finely minced and holds together when squeezed, stopping the machine and scraping down the sides if necessary. Form 24 patties, about 1/2 inch thick.

Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add 8 patties and cook until browned, about 2 to 3 minutes a side. Transfer to plate. Add a tablespoon more of the oil and cook another 8 patties. Repeat with the remaining oil and patties.

Nutrition information per serving of 3 patties

Calories390Fat13 gSodium765 mg

Carbohydrates58 gSaturated fat2 gCalcium165 mg

Protein14 gCholesterol0 mgDietary fiber12 g

Diabetic exchanges per serving: 3 bread/starch, 1 other carb, 1 lean meat, 2 fat.

Note: If you have little ones who don't care for any heat, simply leave out the Sriracha and serve on the side. From Meredith Deeds.

• 1/4 c. tahini (sesame seed paste)

• 1/4 c. water

• 2 tbsp. Sriracha sauce

• 2 tbsp. lemon juice

• Pinch salt

Directions

Combine all ingredients in a medium bowl. Whisk together until smooth and creamy.

Nutrition information per 1 ½ tablespoons:

Calories50Fat4 gSodium101 mg

Protein1 gCholesterol0 mgDietary fiber1 g