Baked Falafel Lettuce Wraps | Recipe

Baked Falafel Lettuce Wraps

Baked falafels are a crispy way to get your lean protein and fiber in! Courtesy of The Wheatless Kitchen, these delicious falafels are made by baking ground chickpeas for a healthy alternative to the traditional deep-fried version. Serve them up with tangy lemon-dill yogurt sauce and watch them disappear.

Baked Falafel Lettuce Wraps


For the Falafel

  • 2 cups cooked chickpeas
  • 1/2 large onion, roughly chopped
  • 2-3 garlic cloves, peeled and roughly chopped
  • 2 teaspoons cumin
  • 1/2 lemon, juiced
  • 2 tablespoons olive oil
  • 1/2 teaspoon each salt and pepper
  • 1 teaspoon baking soda
  • 1 cup cooked quinoa
  • 1/2 cup chopped parsley
  • 1 tablespoon sesame seeds (optional)

For the Lemon Dill Yogurt Sauce

  • 1/2 cup plain yogurt
  • 1/2 lemon, juiced
  • 1 teaspoon honey
  • 2 teaspoons dried dill
  • 1/4 teaspoon pepper

For the Lettuce Wrap 

  • 18 butter lettuce or romaine leaves (about 2 heads)
  • 3 medium tomatos, chopped
  • 3 small (200 g) avocados, sliced in half


Preheat oven to 375 degrees F, line a baking sheet with parchment.

In a food processor, add the chickpeas, onion, lemon juice, garlic, cumin, salt, pepper, olive oil, baking soda and sesame seeds. Pulse until you have a thick paste, without almost no chunks.

In a large mixing bowl, add the chickpea mixture, quinoa and parsley. Stir together until evenly combined.

Form the falafels with your hands by taking about 2 tablespoons of the mixture at a time. Gently roll it in the palm of your hand to form a ball, and place it on the baking sheet. Continue with the rest of the batter.

Bake for 30 minutes in the oven, until lightly browned and slightly crispy on the outside.

While the falafels bake, make your sauce. In a small bowl, whisk together all of the yogurt sauce ingredients and let it sit in the fridge until ready to use.

Build your lettuce wraps by layering the falafels, veg components and sauce into a lettuce leaf.

Nutrition Information

Serves: 6 |  Serving Size: 3 falafels + 1 tablespoon yogurt sauce + 3 lettuce leaves + 1/2 tomato + 1/2 avocado

Per serving: Calories: 285; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 3mg; Sodium: 331mg; Carbohydrate: 34g; Dietary Fiber: 9g; Sugar: 7g; Protein: 9g

Nutrition Bonus: Potassium: 464mg; Iron: 24%; Vitamin A: 11%; Vitamin C: 51%; Calcium: 8% 

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Salmon Smorgasbord Sandwiches with Edamummus | Recipe


Embrace the Nordic cooking trend with this easy fork-and-knife sandwich. Look for moist, dense, whole-grain rye bread at natural food stores. The slices may look smaller than your standard sandwich bread, but they’re deliciously filling and packed with fiber.

Salmon Smorgasbord Sandwiches with Edamummus


  • 1 2/3 cups (5 ounces) frozen shelled edamame, defrosted
  • 1 1/2 teaspoons tahini
  • 1 1/2 tablespoons lemon juice
  • 1 teaspoon lemon zest, finely grated
  • 1 small garlic clove
  • 1 tablespoon olive oil
  • Sea salt
  • 4 (2 ounce) slices whole-grain rye pumpernickel bread, toasted
  • 6 ounces cold-smoked salmon, thinly sliced
  • 1/2 cucumber, cut into thin ribbons with vegetable peeler (3/4 cup)
  • 1 cup pea shoots or baby salad greens


In a food processor or blender, combine the edamame, tahini, lemon juice, lemon zest, garlic and olive oil with 23 tablespoons water and blend, stopping once to scrape down the sides of the bowl, until the mixture is smooth. Season with salt to taste and set aside. (The edamame spread can be made up to three days in advance and stored in an airtight container.)

Spread the edamame mixture evenly on the toast. Top with the salmon, cucumber ribbons and greens. Sprinkle pepper over the sandwiches and serve.

Nutrition Information

Serves: 4 |  Serving Size: 1 sandwich (1 slice bread, 2 1/2 tablespoons edammumus, 1 1/2 ounce salmon, 4 strips cucumber, 1/4 cup greens)

Per serving: Calories: 286; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 23mg; Sodium: 539mg; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 4g; Protein: 18g

Nutrition Bonus: Potassium: 225mg; Iron: 16%; Vitamin A: 11%; Vitamin C: 12%; Calcium: 6%

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Vietnamese Lemongrass Chicken Salad | Recipe


This cool, crunchy salad features finely shredded cabbage, fresh herbs and a sweet touch of apple. For a more substantial meal, add brown rice noodles or serve with brown jasmine rice.

Vietnamese Lemongrass Chicken Salad



  • 1 stalk lemongrass
  • 5 tablespoons lime juice (from about 2 1/2 limes)
  • 1 1/2 tablespoons fish sauce
  • 1 tablespoon brown sugar
  • 1 garlic clove, peeled
  • 1 teaspoon chili garlic sauce (such as sambal oelek)


  • 4 cups green cabbage, thinly shredded
  • 2 cups (8 ounces) rotisserie chicken breast, skin and bones discarded
  • 1 medium Fuji apple, cored and chopped
  • 1 cup snow peas, trimmed and thinly sliced
  • 1/2 small red bell pepper, cut into julienne strips
  • 1 shallot, thinly sliced
  • 1/4 cup fresh mint leaves, torn
  • 1/4 cup fresh cilantro leaves, torn
  • 1/4 cup roasted almonds, chopped


Trim the bottom off of the lemongrass and peel away the tough outer layers. Trim off the tough top third and bottom 1/2-inch of the stalk and discard. Smack stalk with a meat tenderizer or small saucepan to release the aromatic oils and make it easier to slice. Slice the lemongrass and add to a blender with the remaining dressing ingredients. Blend until smooth and set aside.

In a large bowl, combine the cabbage, chicken, apple, snow peas, bell pepper, shallots and herbs. Add 2/3 of the dressing and toss to combine. Mound the salad on a large serving platter. Top with the almonds. Drizzle with remaining dressing and serve immediately.

Nutrition Information

Serves: 6 |  Serving Size: 1 1/4 cups

Per serving: Calories: 135; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 34mg; Sodium: 506mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 8g; Protein: 14g

Nutrition Bonus: Potassium: 318mg; Iron: 2%; Vitamin A: 12%; Vitamin C: 74%; Calcium: 13%

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Roasted Shrimp with White Beans | Recipe

Roasted Shrimp with White Beans

This low-carb, high-protein recipe, courtesy of Cooking Light, brings out shrimp’s robust flavor through roasting, a cooking method that also prevents overcooking, keeping shrimp tender. At less than 300 calories per serving, there’s even enough room for a serving of your favorite whole grain.

Roasted Shrimp with White Beans


  • 2 tablespoons plus 4 teaspoons olive oil, divided
  • 3 tablespoons fresh lemon juice, divided
  • 1/4 teaspoon kosher salt, divided
  • 1 pound peeled and deveined large shrimp
  • 1 cup finely chopped red onion
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • 1/4 cup unsalted chicken stock
  • 1 teaspoon finely grated lemon rind
  • 4 teaspoons balsamic vinegar
  • 1/2 teaspoon Dijon mustard (certified gluten-free if necessary)
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup chopped fresh mint
  • 1 ounce feta cheese, crumbled (about 1/4 cup)


Preheat oven to 450°F.

Combine 2 teaspoons oil, 1 tablespoon lemon juice, and 1/8 teaspoon salt in a dish. Add shrimp; toss to coat. Set aside.

Heat 2 teaspoons oil in a nonstick skillet over medium heat. Add onion; sauté 2 minutes. Stir in beans, stock, and remaining 1/8 teaspoon salt; cook 3 minutes.

Arrange shrimp on a baking sheet; roast at 450°F for 4 minutes.

Combine remaining 2 tablespoons oil, remaining 2 tablespoons lemon juice, rind, vinegar, mustard, and black pepper in a bowl. Pour half of oil mixture over beans; toss. Stir in mint. Divide evenly among 4 plates; sprinkle with feta. Arrange shrimp alongside. Top with remaining oil mixture.

Nutrition Information

Serves: 4 |  Serving Size: 6 shrimps + 1/2 cup beans

Per serving: Calories: 287; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 171mg; Sodium: 569mg; Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 2g; Protein: 26g

Nutrition Bonus: Potassium: 325mg; Iron: 25%; Vitamin A: 3%; Vitamin C: 15%; Calcium: 10% 

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