Meal Kit

Pumpkin Seed Falafel Lettuce Wraps

With Tzatziki Sauce and Green Onion

Prep & Cook Time: 25-35 min.

Cook Within: 1 days

Difficulty Level: Easy

Spice Level: Mild

Contains: Wheat, Soy

All ingredients are individually packaged, but our central facility is not certified allergen-free. Furthermore, ingredient contents may vary. Please check ingredient packaging for allergens and nutrition facts. If you have serious allergies, please use your best judgment or consult a health professional to decide if our meals are safe for you!
A note about serious food allergies

A takeout favorite turned healthy with nourishing, whole food ingredients and a baked preparation. Drizzled with a cool, creamy Tzatziki sauce and folded in to crispy lettuce cups. These baked falafel lettuce wraps give you all the exotic flavor and toothsome texture minus the frying or cholesterol. They also make an awesome appetizer or party take-along. Also, this dish is cholesterol-free, high in fiber and vitamin B6. Party on!

In Your Box (serves 2)

  • Info
    1½ cups Vegan Sour Cream
  • 1 tsp. Cumin
  • 4 Green Onions
  • 1 Red Onion
  • 1 Persian Cucumber
  • 1 Lemon
  • 6 Head of Butter Lettuce
  • 4 Garlic Cloves
  • 0 Dill Sprigs
  • Info
    2.1 oz. Flour
  • 1¼ tsp. Smoked Paprika
  • 1 oz. Pumpkin Seeds
  • 15½ oz. Canned Chickpeas
  • 17 Parsley Sprigs
  • ½ oz. Julienned Sun-Dried Tomatoes

Due to our just-in-time sourcing model, we may have to send you a substitute ingredient. Not to worry! We make sure every ingredient sent to you meets our high quality standards. We’ll keep you informed should a switch occur, so please check the ingredient labels in your meal bag.

  • Nutrition (per serving)

  • Calories
  • Carbohydrates
  • Fat
  • Protein
  • Sodium

Recipe Steps

Cooking Guidelines

To ensure food safety, the FDA recommends the following as minimum internal cooking temperatures:

  • Steak and Pork 145° F (rest cooked meat, 3 minutes) |
  • Seafood 145° F |
  • Chicken 165° F |
  • Ground Beef 160° F |
  • Ground Turkey 165° F |
  • Ground Pork 160° F
  1. 1

    Prep the Vegetables

    Wash, peel, and grate the cucumber and squeeze draining the water. Set aside. Quarter two garlic cloves, and mince the other two. Dice the red onion and set aside. Set aside separately. Coarsely chop the parsley and set aside. Finely chop the dill and set aside. Wash lettuce cups and dice green onion and set aside.

  2. 2

    Prepare the Tzatziki Sauce

    Since this sauce is best cold, prepare this slightly ahead of time. In a bowl, combine the vegan sour cream, minced and squeezed cucumber (you want it to be relatively dry), 2 cloves of minced garlic, and ¼ tsp of smoked paprika and ½ tsp of fresh dill, to taste. Add in a little bit of lemon juice, salt, and pepper to taste. Stir until mixed and store in fridge to chill.

  3. 3

    Make the Falafel

    In the food processor, add rinsed and drained can of chickpeas, diced red onion, sundried tomatoes, fresh parsley, garlic, pumpkin seeds, cumin, and remaining paprika (do not add flour yet). Turn food processor on high and allow ingredients to mix to be smooth (some chunks are okay). The mixture may stick to the blades and sides of the processor, so use a spatula to scrape down the sides to get things moving again. Once blended, slowly add the flour while the processor is running. A dough should begin to form. Once your dough has formed (about 1 minute), turn off the processor.

  4. 4

    Bake the Falafel

    Preheat your oven to 425F. Prepare a baking sheet with a silicone baking liner or parchment paper. Pinch the dough and use the palms of your hands to form mixture in to 2-inch by ½-inch patties (you should have about 20 falafel). Lightly flatten falafel and bake at 425F for 15 minutes. Then flip and bake for another 10-15 minutes at the same temperature, until both sides are firm and lightly browned. Remove from oven and allow to cool for about 10 minutes.

  5. 5

    Plate the Dish

    On plates, arrange 3 lettuce cups each and add in 2 -3 falafel (you will have falafel left over. Hooray!). Add generous dollop of Tzatziki and sprinkle with green onion. Fold, bite, and enjoy.

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