Ingredients

1/2 cup Medium Grind Bulgur Wheat

1/2 cup Water

315 gram Canned Chickpeas

1/2 cup Onion

3 cloves Garlic

1 teaspoon Salt

1/2 teaspoon Finely Ground Black Pepper

1 teaspoon Chili Powder

1 teaspoon Baking Powder

2 tablespoons Fresh Parsley

1 Egg

1/2 cup Breadcrumbs

1/2 cup Oil

1 cup Fat-Free Greek Yogurt

2 tablespoons Tahini

1/2 teaspoon Honey

Paprika, to taste

Ground Ginger, to taste

4 Pita Bread

Lettuce, to taste

Instructions

Step 1: In a small bowl, mix the fat-free Greek yogurt, tahini, 1 clove minced garlic, honey, paprika, and ground ginger to taste. Cover and refrigerate to allow the flavors to meld while you prepare the rest.

Step 2: Combine the bulgur wheat and water in a separate bowl. Let it sit for about 30 minutes until the water is absorbed. Drain any excess liquid if necessary.

Step 3: In a food processor, pulse the canned chickpeas, onion, remaining 2 cloves garlic, salt, black pepper, and chili powder until the mixture holds together but is not too smooth. Add flour by tablespoons if the mixture is too wet and sticky.

Step 4: In a large bowl, mix the soaked bulgur, baking powder, chopped fresh parsley, egg, and chickpea mixture. Cover and chill for 1 to 2 hours to firm up.

Step 5: Shape the dough into tablespoon-sized balls or nuggets, about sixteen in total. Lightly coat each falafel in breadcrumbs by rolling them on a plate.

Step 6: Heat oil in a large skillet over medium-high heat. Fry the falafels in batches for about 5 minutes each, turning frequently until golden brown and crispy. Add oil as needed and adjust heat to prevent burning.

Step 7: Drain cooked falafels on paper towels. To serve, spread the yogurt tahini sauce on pita bread, add lettuce, and place four falafels in each wrap. Enjoy!

Tips & Variations

For a vegan version, replace the egg with a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water).

Add a squeeze of fresh lemon juice to the yogurt tahini sauce for extra brightness.

Try adding chopped fresh mint or cilantro to the falafel mixture for a fresh herbal note.

Bake the falafels at 200°C (400°F) for 20–25 minutes as a healthier alternative to frying.

FAQs

Can I use dry chickpeas instead of canned?

Yes, but be sure to soak and cook the dry chickpeas fully before using. This will take longer but gives you control over texture and flavor.

What can I substitute if I don’t have bulgur?

You can use fine cracked wheat or even quinoa as an alternative, though the texture and cooking time might vary slightly.

Dinner

Bulgur Falafel Wraps with Yogurt Tahini Sauce Recipe

Introduction