eCook Meal
Falafel & Hummus Rainbow Wraps
with red pepper hummus, crispy chickpeas & creamy feta
Your weeknight dinners are calling, so it’s crunch time! These soft tortilla wraps enfold a host of crunchy treats: carrot and red cabbage, crispy beetroot falafel, toasted chickpeas, and refreshing cucumber. Add some smooth feta and red pepper hummus, and supper’s sorted!
Serving guide
Choose your portion size.
FIRSTLY, FALAFEL!
Boil the kettle. Place the falafel mix in a shallow bowl with a pinch of salt and 100ml of boiling water. Mix well to combine, but not for longer than about 30 seconds. Cover with a plate and set aside for at least 10 minutes to rehydrate.
PICKLED SLAW
Place the cabbage and carrot in a bowl with the pickling liquid and 2 tbsp of water. Toss together until fully coated and season with a pinch of salt. Set aside to pickle until serving.
CRISP THE Chickpeas
Place a pan over a medium-high heat with a drizzle of oil. When hot, toast the drained Chickpeas for 6-8 minutes until crispy and caramel in colour. For the best results, only shift occasionally. If they start to pop out, use a lid to rein them in. Once crispy, add a knob of butter (optional), sprinkle over the One For All Rub, and toss to coat. On completion, transfer to a bowl and cover to keep warm until serving.
FALAFEL TIME
Roll the falafel mixture into 6-7 small balls. Gently flatten each ball to form mini patties. Return the pan to a medium heat with enough oil to cover the base. When hot, fry the patties for 3-4 minutes per side until crispy, turning when they start to colour. Remove from the pan on completion and set aside to drain on some paper towel.
TOAST THE TORTILLAS
Place a clean pan over a medium heat. When hot, dry toast the tortillas one at a time for about 30 seconds per side until lightly golden. Remove from the pan on completion. Drain the pickling liquid from the cabbage and carrot – lose it or reuse it!
WRAP IT UP ALREADY!
Smear the red pepper hummus over the base of the tortilla wraps. In the centre, pile up some crispy Chickpeas, pickled slaw, and cucumber half-moons. Top with the crazy falafels and crumble over the drained feta. Roll it all up and tuck into that crunch!
FIRSTLY, FALAFEL!
Boil the kettle. Place the falafel mix in a shallow bowl with a pinch of salt and 200ml of boiling water. Mix well to combine, but not for longer than about 30 seconds. Cover with a plate and set aside for at least 10 minutes to rehydrate.
PICKLED SLAW
Place the cabbage and carrot in a bowl with the pickling liquid and 60ml of water. Toss together until fully coated and season with a pinch of salt. Set aside to pickle until serving.
CRISP THE Chickpeas
Place a pan over a medium-high heat with a drizzle of oil. When hot, toast the drained Chickpeas for 8-10 minutes until crispy and caramel in colour. For the best results, only shift occasionally. If they start to pop out, use a lid to rein them in. Once crispy, add a knob of butter (optional), sprinkle over the One For All Rub, and toss to coat. On completion, transfer to a bowl and cover to keep warm until serving.
FALAFEL TIME
Roll the falafel mixture into 6-7 small balls per portion. Gently flatten each ball to form mini patties. Return the pan to a medium heat with enough oil to cover the base. When hot, fry the patties for 3-4 minutes per side until crispy, turning when they start to colour. Remove from the pan on completion and set aside to drain on some paper towel.
TOAST THE TORTILLAS
Place a clean pan over a medium heat. When hot, dry toast the tortillas one at a time for about 30 seconds per side until lightly golden. Remove from the pan on completion. Drain the pickling liquid from the cabbage and carrot – lose it or reuse it!
WRAP IT UP ALREADY!
Smear the red pepper hummus over the base of the tortilla wraps. In the centre, pile up some crispy Chickpeas, pickled slaw, and cucumber half-moons. Top with the crazy falafels and crumble over the drained feta. Roll it all up and tuck into that crunch!
FIRSTLY, FALAFEL!
Boil the kettle. Place the falafel mix in a shallow bowl with a pinch of salt and 200ml of boiling water. Mix well to combine, but not for longer than about 30 seconds. Cover with a plate and set aside for at least 10 minutes to rehydrate.
PICKLED SLAW
Place the cabbage and carrot in a bowl with the pickling liquid and 60ml of water. Toss together until fully coated and season with a pinch of salt. Set aside to pickle until serving.
CRISP THE Chickpeas
Place a pan over a medium-high heat with a drizzle of oil. When hot, toast the drained Chickpeas for 8-10 minutes until crispy and caramel in colour. For the best results, only shift occasionally. If they start to pop out, use a lid to rein them in. Once crispy, add a knob of butter (optional), sprinkle over the One For All Rub, and toss to coat. On completion, transfer to a bowl and cover to keep warm until serving.
FALAFEL TIME
Roll the falafel mixture into 6-7 small balls per portion. Gently flatten each ball to form mini patties. Return the pan to a medium heat with enough oil to cover the base. When hot, fry the patties for 3-4 minutes per side until crispy, turning when they start to colour. Remove from the pan on completion and set aside to drain on some paper towel.
TOAST THE TORTILLAS
Place a clean pan over a medium heat. When hot, dry toast the tortillas one at a time for about 30 seconds per side until lightly golden. Remove from the pan on completion. Drain the pickling liquid from the cabbage and carrot – lose it or reuse it!
WRAP IT UP ALREADY!
Smear the red pepper hummus over the base of the tortilla wraps. In the centre, pile up some crispy Chickpeas, pickled slaw, and cucumber half-moons. Top with the crazy falafels and crumble over the drained feta. Roll it all up and tuck into that crunch!
FIRSTLY, FALAFEL!
Boil the kettle. Place the falafel mix in a shallow bowl with a pinch of salt and 400ml of boiling water. Mix well to combine, but not for longer than about 30 seconds. Cover with a plate and set aside for at least 10 minutes to rehydrate.
PICKLED SLAW
Place the cabbage and carrot in a salad bowl with the pickling liquid and 100ml of water. Toss together until fully coated and season with a pinch of salt. Set aside to pickle until serving.
CRISP THE Chickpeas
Place a large pan over a medium-high heat with a drizzle of oil. When hot, toast the drained Chickpeas for 10-15 minutes until crispy and caramel in colour. For the best results, only shift occasionally. If they start to pop out, use a lid to rein them in. Once crispy, add a knob of butter (optional), sprinkle over the One For All Rub, and toss to coat. On completion, transfer to a bowl and cover to keep warm until serving.
FALAFEL TIME
Roll the falafel mixture into 6-7 small balls per portion. Gently flatten each ball to form mini patties. Return the pan to a medium heat with enough oil to cover the base. When hot, fry the patties for 3-4 minutes per side until crispy, turning when they start to colour. Remove from the pan on completion and set aside to drain on some paper towel.
TOAST THE TORTILLAS
Place a clean pan over a medium heat. When hot, dry toast the tortillas one at a time for about 30 seconds per side until lightly golden. Remove from the pan on completion and stack on a plate as you go to keep warm. Drain the pickling liquid from the cabbage and carrot – lose it or reuse it!
WRAP IT UP ALREADY!
Smear the red pepper hummus over the base of the tortilla wraps. In the centre, pile up some crispy Chickpeas, pickled slaw, and cucumber half-moons. Top with the crazy falafels and crumble over the drained feta. Roll it all up and tuck into that crunch!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R104.52
for 4 servings · R26.13 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Red Pepper Hummus needs 200 mlRoasted Red Pepper Hummus 180 g R54.99 · whole pack (size can't be divided)R54.99
-
Chickpeas needs 240 gChickpeas in Brine 400 g 400 g at R28.99 · 60% of packR17.39
-
Danish-Style Feta needs 120 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 15% of packR15.00
-
Cucumber needs 200 gMini Cucumbers 350 g 350 g at R29.99 · 57% of packR17.14
Not in the Woolies basket — source these elsewhere:
- Shredded Red Cabbage & Julienne Carrot
- Pickling Liquid
- Soft Wheat Flour Tortillas
- NOMU One For All Rub
- Outcast Crazy Falafel Mix
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Falafel & Hummus Rainbow Wraps?
The preparation time for Falafel & Hummus Rainbow Wraps with red pepper hummus, crispy chickpeas & creamy feta is between 20 and 30 minutes.
What is the total time required to make Falafel & Hummus Rainbow Wraps with red pepper hummus, crispy chickpeas & creamy feta?
The total time required to make Falafel & Hummus Rainbow Wraps with red pepper hummus, crispy chickpeas & creamy feta is between 30 and 45 minutes.
How many servings does Falafel & Hummus Rainbow Wraps provide?
4 servings
What are the main ingredients in Falafel & Hummus Rainbow Wraps?
Chickpeas, Cucumber, Feta, NOMU One For All Rub, Outcast Crazy Falafel Mix, Pickling Liquid, Red Pepper Hummus, Shredded Red Cabbage & Julienne Carrot, Soft Wheat Flour Tortillas
What is the nutritional information of Falafel & Hummus Rainbow Wraps?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare Falafel & Hummus Rainbow Wraps?
TOAST THE TORTILLAS: Place a clean pan over a medium heat. When hot, dry toast the tortillas one at a time for about 30 seconds per side until lightly golden. Remove from the pan on completion. Drain the pickling liquid from the cabbage and carrot – lose it or reuse it! FALAFEL TIME: Roll the falafel mixture into 6-7 small balls per portion. Gently flatten each ball to form mini patties. Return the pan to a medium heat with enough oil to cover the base. When hot, fry the patties for 3-4 minutes per side until crispy, turning when they start to colour. Remove from the pan on completion and set aside to drain on some paper towel. CRISP THE CHICKPEAS: Place a pan over a medium-high heat with a drizzle of oil. When hot, toast the drained chickpeas for 8-10 minutes until crispy and caramel in colour. For the best results, only shift occasionally. If they start to pop out, use a lid to rein them in. Once crispy, add a knob of butter (optional), sprinkle over the One For All Rub, and toss to coat. On completion, transfer to a bowl and cover to keep warm until serving. PICKLED SLAW: Place the cabbage and carrot in a bowl with the pickling liquid and 60ml of water. Toss together until fully coated and season with a pinch of salt. Set aside to pickle until serving. WRAP IT UP ALREADY!: Smear the red pepper hummus over the base of the tortilla wraps. In the centre, pile up some crispy chickpeas, pickled slaw, and cucumber half-moons. Top with the crazy falafels and crumble over the drained feta. Roll it all up and tuck into that crunch! FIRSTLY, FALAFEL!: Boil the kettle. Place the falafel mix in a shallow bowl with a pinch of salt and 200ml of boiling water. Mix well to combine, but not for longer than about 30 seconds. Cover with a plate and set aside for at least 10 minutes to rehydrate.
What should be prepared from my kitchen to make Falafel & Hummus Rainbow Wraps?
Chickpeas, Cucumber, Feta, NOMU One For All Rub, Outcast Crazy Falafel Mix, Pickling Liquid, Red Pepper Hummus, Shredded Red Cabbage & Julienne Carrot, Soft Wheat Flour Tortillas
How many calories does Falafel & Hummus Rainbow Wraps have?
calories
How much fat content does Falafel & Hummus Rainbow Wraps have?
grams