Falafel Wrap with Mango
Warm falafel, cold mango, crunchy radish slices, and a smear of hummus, all folded into a whole wheat wrap. Ready in 15 minutes with 554 kcal and 35g of fat from olive oil and chickpeas.
The mango is what lifts this from standard lunch wrap to something worth making twice. It thaws while you prep everything else, hits the wrap cold against the hot falafel, and pulls the whole thing somewhere between Mediterranean and tropical.
Warm falafel, cold mango, crunchy radish slices, and a smear of hummus, all folded into a whole wheat wrap. Ready in 15 minutes with 554 kcal and 35g of fat from olive oil and chickpeas.
The mango is what lifts this from standard lunch wrap to something worth making twice. It thaws while you prep everything else, hits the wrap cold against the hot falafel, and pulls the whole thing somewhere between Mediterranean and tropical.
Ingredients
- mango chunks, frozen 2.5 oz
- cucumber 0.25
- radishes 4
- olive oil 1 tbsp
- falafel 5
- tortilla wrap, whole wheat 1
- hummus 1 tbsp
- iceberg lettuce, shredded 1 handful
Method
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Allow the mango chunks to thaw.
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Slice the cucumber and radishes.
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Heat the oil in a pan and fry the falafel until golden brown, about 3 minutes.
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Spread the hummus on the wrap, then layer the lettuce, sliced vegetables, falafel and mango on top. Season with pepper and salt. Fold the wrap in half.
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Serve the falafel wrap on a plate.
Slice the radishes as thin as you can. In a wrap, thick slices bunch up and give you a mouthful of radish in one bite and nothing in the next. Paper-thin rounds distribute the crunch and the peppery bite evenly across every fold.
Why This Works
Behind this recipe
Is this wrap high in protein?
No. This wrap delivers 12g of protein, about 8.7% of total calories. All of it comes from plant sources: falafel and hummus are both chickpea-based. The calories lean toward fat (35g) and carbs (49g) instead, making this a flavor-forward plant-based meal rather than a protein-heavy one.
Can I use fresh mango instead of frozen?
Yes. Fresh mango works well. Frozen is convenient because it thaws to a soft, juicy texture while you prep everything else, and it stays cold when it hits the wrap. That temperature contrast with the hot falafel is part of what makes this combination work. Fresh mango gives you a firmer bite with slightly less juice.
Why is the fat content so high?
Two sources: olive oil and falafel. The tablespoon of olive oil used to fry the falafel adds about 14g of fat, and the falafel themselves contribute more from the chickpea base and the frying process. At 35g total, the fat in this wrap comes almost entirely from unsaturated plant sources.
