Falafel is a classic Middle Eastern meal that has achieved international acclaim for its wonderful flavour and great nutritional value. Ground chickpeas, fava beans, or both are mixed with herbs and spices, formed into small balls or patties, and then fried or baked until crispy. Falafel is frequently served as a sandwich or wrap, and it is suitable for both vegans and non-vegans. But why are we discussing it?
Because many people have switched to a vegan lifestyle in recent years for a number of causes, such as ethical, environmental, and health considerations. As a result, there is now a greater demand for vegetarian and vegan dishes to replace meat-based ones. Vegan falafel wraps are a favourite among both vegans and non-vegans. Remember that vegan diets can be suitable for people of all ages, including children, expectant and nursing moms, and athletes. However, it is crucial to take into account different life phases and environments’ dietary needs.
For instance, due to growth and development, children and teens have increased nutrient needs, whereas pregnant women and nursing moms have higher nutrient needs to support the growth and development of their unborn children. In order to support muscle growth and repair, athletes may also require additional protein.
Vegan diets can also be good for the environment and the welfare of animals. Eating a plant-based diet may help you reduce your carbon footprint, preserve water, and reduce greenhouse gas emissions. Additionally, it promotes the humane and ethical treatment of animals. One of the primary worries that people have about plant-based foods is the amount of calories they contain.
In this post, we’ll look at the calorie composition of vegan falafel wraps and offer some suggestions for making them healthier without compromising flavour
What exactly is a Vegan Falafel Wrap?
A vegan falafel wrap is a sandwich or wrap that often includes falafel balls or patties as well as a variety of veggies, sauces, and other fillings. The precise components used in a vegan falafel wrap can vary depending on personal preferences and regional differences.
Vegan falafel wrap contents commonly include lettuce, tomatoes, cucumbers, onions, pickles, and hummus. Tahini, tzatziki, spicy sauce, and garlic sauce are also popular toppings and condiments.
Calories in Vegan Falafel Wraps
The caloric content of a vegan falafel wrap varies greatly depending on the components used and the size of the wrap. In general, the higher the calorie value, the larger the wrap and the more fillings it includes. According to the United States Department of Agriculture (USDA), one 28-gram falafel ball contains around 57 calories. A normal vegan falafel wrap comprises three to four falafel balls, bringing the total calorie content to 171 to 228 for the falafel alone.
However, depending on the type and amount of fillings used in the wrap, the calorie count can skyrocket. A tablespoon of tahini sauce, for example, can add 89 calories to the wrap, while a tablespoon of hummus can add 25 calories. Furthermore, the type of wrap used can affect the calorie count. A big flour tortilla contains approximately 140 to 160 calories, but a whole wheat pita bread contains approximately 80 to 130 calories.
Making Vegan Falafel Wraps Healthier:
While vegan falafel wraps can be a nutritious and delicious dinner, if not made properly, they can also be rich in calories and unhealthy. Fortunately, there are various methods to make vegan falafel wraps healthier while still tasting delicious.
Here are some pointers on how to make healthy vegan falafel wraps:
1. Choose Whole Grain Wraps:
Whole grain wraps are lower in calories and higher in fibre than traditional wheat tortillas or pita bread. Furthermore, more filling and able to keep you fuller for longer, whole grain wraps are a good choice.
2. Use Fresh Vegetables:
Add lettuce, tomatoes, cucumbers, and onions to your vegan falafel wrap. These vegetables are a perfect addition to any wrap because they are high in nutrients and low in calories.
3. Leave out the Cheese:
If you’re attempting to cut calories, leave off the cheese and replace it with other tasty toppings like tahini, hummus, or spicy sauce.
4. Limit your use of sauces and condiments:
While sauces and condiments can help your vegan falafel wrap taste better, they can also be high in calories and sodium. To make your wrap healthy, use less sauce and condiments and go for lower calorie options such as hot sauce, mustard, or salsa.
5. Bake rather than fry:
Falafel is traditionally cooked in oil, which adds extra calories and fat. Instead of frying your falafel, bake them instead. This reduces the calorie count while keeping the crunchy texture.
6. Make your own Falafel:
Making your own falafel is an excellent alternative to store-bought versions, which are high in preservatives and sodium. To make your vegan falafel wraps healthier, think about making your own falafel from scratch using fresh ingredients. With more control over the seasoning and ingredients, you can experiment with various herbs and spices to create a unique flavour.
7. Pay attention to your portion sizes:
Portion control is crucial for eating a balanced diet. Limit yourself to one or two falafel balls per wrap and use fewer sauces and condiments to keep your calorie intake under control.
More advice for a wholesome vegan diet:
Make sure you’re getting all the nutrients your body needs if you’re following a vegan diet. The following ideas will assist you in maintaining a vegan diet:
Consume variety of food:
Consume a variety of foods to make sure your body receives all the necessary nutrients. Include a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet to make sure you are getting the right amount of nutrients.
Consume Enough Protein:
The body needs protein for tissue growth and repair. Although animal products are frequently used as a source of protein, you can also obtain plenty of plant-based protein from foods like beans, tofu, tempeh, nuts, and seeds.
Get Enough Calcium:
Calcium consumption is essential for the health of bones and teeth. While dairy products are a typical source of calcium, you can also receive calcium from a range of plant-based foods, including leafy greens, tofu, fortified plant-based milks, and almonds.
Consume Enough Vitamin B12:
Vitamin B12 is crucial for both the healthy functioning of the neurological system and the creation of red blood cells. Even though vitamin B12 is naturally found in animal sources, a vegan diet may make it difficult to receive enough of the vitamin. Get a vitamin B12 supplement or consume fortified foods like breakfast cereals, nutritional yeast, and plant-based milks.
Plan your Food:
Make a food plan to make sure you are getting all the nutrients your body needs by planning your meals in advance. While planning your weekly meals, be sure to include a range of foods to satisfy your nutritional needs.
Water consumption is crucial for optimum health, therefore maintaining hydration. Strive to drink at least eight glasses of water each day and Consider consuming foods that are high in water content, such as fruits and vegetables.
Seek the advice of a Registered Dietitian:
If you’re new to the vegan diet or have unique nutritional needs, talk to a qualified dietitian about creating a healthy and balanced vegan diet. If you have any worries or questions about achieving your nutritional needs on a vegan diet, seek the guidance of a trained dietitian. This is especially crucial during different life stages and conditions.
Must Read: 7 Foods That Are Super Healthy
Vegans and non-vegans alike can enjoy vegan falafel wraps, which are a tasty and filling dinner. There are a number of methods to make them healthier without compromising flavour, even if they might be high in calories and sodium. You may have a filling and healthy vegan falafel wrap by using whole grain wraps, fresh vegetables, omitting the cheese, limiting the sauces and condiments, baking rather than frying, creating your own falafel, and paying attention to your portion proportions.
In order to maintain a healthy diet, balance and moderation are key. While it’s acceptable to occasionally indulge in your favourite foods, it’s crucial to choose healthy options the majority of the time in order to preserve good health and wellbeing.
The elements used, such as the kind of wrap, the quantity of falafel, and the sauces and condiments, might affect the amount of calories in a falafel wrap. An average falafel wrap can have between 300 and 500 calories, while some might have over 700. Use a whole grain wrap, include fresh vegetables, and use less sauce and dressing to make a falafel wrap healthy.
When cooked using whole grain wraps, crisp vegetables, and handmade falafel that is baked rather than fried, falafel wraps can be a nutritious supper alternative. Limiting the use of sauces and condiments and paying attention to portion sizes are crucial for keeping the calorie count in check. Wraps made of vegan falafel may be a wholesome source of protein, fibre, nutrients, and vitamins.
Falafel can be consumed as a part of a diet to lose weight, but it’s vital to be aware that it contains a lot of calories. Keeping an eye on portion sizes and reducing the usage of high-calorie condiments and sauces are essential for it to fit into a weight loss plan. Furthermore, choosing whole grain wraps and including a lot of fresh veggies will help to improve the meal’s vitamin and fibre content, which can help with weight loss.
Dr. Shraddha S. Chouhan is here. I’m an Indian dentist. I’m currently wrapping up my internship. I fell in love with human body health and its various aspects while working in the medical field, beginning with science. During my final year of dental school, I began practising yoga and learning about organic food, a healthy lifestyle, and the benefits it has on our human bodies. Learning more about organic food and its importance to our health has astounded me. Now I’m on a mission to learn more about healthy eating, living, and organic food.