School Lunchbox Idea: Assemble your own falafel wraps

Chicken and Oat Soup, assemble your own falafel wraps for lunch. Fruit salad and yoghurt for mid morning snack

Chicken and Oat Soup, assemble your own falafel wraps for lunch. Fruit salad and yoghurt for mid morning snack

Middle eastern food opens up a whole new world of beans, pulses and different types of grain for anyone who wants to add a little more diversity in their diet. The salads are filled with the freshness of parsley and mint, garlic, olive and olive oil, nuts – all heart healthy ingredients worth exploring for its health benefits.

Last weekend, we had our little treasure hunt around the city of Kuching in order to re-stock our larder and as we are now rather plush with grains and legumes, today was the time to utilize what we had. A middle eastern fare was in order, and it all began with the bread.

I love making bread. There is nothing more satisfying than kneading the dough as it comes together. Knead, knead, knead – the smell of  yeast and honey, the texture of the dough as it becomes more elastic and silky..the thump, thump, thump of the work top in symphony with the movement of your arms. See.. I can get up at 4.00 a.m. just to mix a batch of dough. It also helps that you get such a lot of dough that you can save some in the fridge (in a resealable ziploc bag, but let some air out or the bag might explode! – Don’t ask how I know,) so that you can make mini pizzas for the following day. As the dough matures, the flavour develops… That’s the beauty of the Arabic flat bread dough.

The first time you have your home made Arabic flat  bread… you will never settle for store bought pita bread again …

The recipe is as follows:

IMG_00000541 IMG_00000542  IMG_00000544

Arabic Flat Bread (adapted from

  • 2 1/2 cups wholemeal flour
  • 2 1/2 cups all purpose flour
  • 4 tablespoons powdered milk
  • 4 tablespoons honey
  • 4 tablespoons olive oil
  • 1 11gm sachet instant yeast
  • 1 tablespoon baking powder
  • 1 teaspoon salt
  • 1 1/2 cups warm water (add whole cup and the other half add little by little, depending on the flour)
  1. Mix all ingredients together – and knead until the dough is soft and silky, definitely not sticky. Oil a bowl and place dough in it and cover. Let rise till double in size – 50 minutes to 1 hour.
  2. Put a pan on medium heat, take a ball of dough and roll into a circle – not too thin, about 3 mm. Put in pan and leave for 30 seconds, flip – let it puff and nicely coloured.
  3. Remove from pan and place on a plate, cover with clean cloth. Work with the next ball of dough.
  4. If you are not using all the dough, put the leftover in a ziploc bag, leave about 2 cm of the seal open and leave the dough in the fridge for later use.
Falafel "paste" after processing

Falafel “paste” after processing

Falafel Patties – healthier when baked

  • 1 can of chickpeas (about 415 gm)
  • 1/2 red onion
  • 2 garlic
  • a handful of fresh coriander
  • 2 tablespoons dried parsley (if fresh is available go for fresh – use a handful)
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 2 tablespoons wholemeal flour
  • 1 teaspoon baking powder
  • salt to taste

Preheat oven to 180 degrees celcius.

  1. Place all ingredient in a food processor – pulse till all veggies are chopped but the chickpeas should not be too smooth. Form into patties.
  2. Oil a baking sheet and place patties on the sheet -bake till golden on one side, flip carefully to  brown the other side.
  3. Serve with arabic bread, sliced lettuce, tomatoes and a drizzle of tahini sauce.

Tahini Sauce

  • 1 clove garlic – pounded fine
  • 1 tablespoon tahini paste
  • juice of half lemon
  • 2 tablespoons extra virgin olive oil
  • 3 tablespoons hot water
  • salt and pepper to taste

Mix all of the above together to form a sauce.

My lunch which turned into breakfast... it was too good to wait :(

My lunch which turned into breakfast… it was too good to wait 😦



About mumstech
Retired at 40 after working in various industries including banking and financial services, oil and gas as well as higher education.Now a stay-at-home mum, cheerleader for husband and son, cleaner, nutritionist, cook, laundry lady, driver, clerk cum administration assistant, public relations, personal assistant... I never knew that squeaky clean floors can give me such satisfaction!

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