Lunch
Falafel and Feta Wholemeal Wrap with Harissa
Crushed falafel, crumbled feta and a harissa yogurt in a wholemeal wrap with cucumber, spinach and red onion. 22 g of protein for 486 kcal.
- Calories
- 486kcal
- Protein
- 22g
- Fat
- 20g
- Carbs
- 53g
Per serving, makes 1. 15 minutes of work. Published 8 September 2026.
Allergens
- Gluten
- Milk
- Sesame
- Shop-bought falafel is usually bound with wheat flour and often contains sesame. Check the packet.
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Wholemeal wrap1 wrap, about 60 g
- Falafel80 g
Chilled, as sold.
- Feta25 g
- Harissa paste2 tsp (12 g)
- Greek yogurt, 0% fat30 g
- Cucumber50 g
- Spinach20 g
- Red onion20 g
- Lemon juiceA squeeze
Method
Warm the falafel in a dry pan for six minutes, turning, then crush each one roughly with a fork so it spreads instead of rolling out of the wrap.
Stir the harissa into the yogurt with the lemon.
Warm the wrap for twenty seconds. Spread the harissa yogurt over it, lay the spinach down the middle, then the falafel, feta, cucumber and onion. Roll tightly and cut across.
Worth knowing
- Crushing the falafel is the difference between a wrap and a bag of loose balls.
- Feta is 25 g here and easy to add more of. Each extra 10 g adds about 2 g of fat and less than 2 g of protein.
More like this
Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.
- Hummus and Roasted Vegetable Wholemeal Wrap455 kcal · 15P
- Halloumi and Za'atar Gluten-Free Wrap with Tomato and Mint451 kcal · 22P
- Chicken Tikka Pitta with Mint Yogurt435 kcal · 50P
- Turkey Shawarma Salad with Tahini Dressing407 kcal · 54P
- Falafel and Hummus Plate with Pitta570 kcal · 21P
- Spiced Beef Mince over Hummus and Chopped Salad495 kcal · 40P
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.