Description
These Bulgur Falafel Wraps with Yogurt Tahini Sauce offer a healthier twist on the classic Middle Eastern falafel by incorporating bulgur wheat and a flavorful yogurt-tahini sauce. Crispy on the outside and tender on the inside, these wraps are perfect for a nutritious lunch or dinner, combining wholesome ingredients with vibrant spices and fresh herbs.
Ingredients
Scale
Falafel
- 1/2 cup Medium Grind Bulgur Wheat
- 1/2 cup Water
- 315 grams Canned Chickpeas
- 1/2 cup Onion, chopped
- 3 cloves Garlic, minced (divided: 1 for sauce, 2 for falafel)
- 1 teaspoon Salt
- 1/2 teaspoon Finely Ground Black Pepper
- 1 teaspoon Chili Powder
- 1 teaspoon Baking Powder
- 2 tablespoons Fresh Parsley, chopped
- 1 Egg
- 1/2 cup Breadcrumbs
- 1/2 cup Oil (for frying)
Yogurt Tahini Sauce
- 1 cup Fat-Free Greek Yogurt
- 2 tablespoons Tahini
- 1/2 teaspoon Honey
- 1 clove Garlic, minced
- Paprika, to taste
- Ground Ginger, to taste
Wrap Assembly
- 4 Pita Bread
- Lettuce, to taste
Instructions
- Prepare Yogurt Tahini Sauce: In a bowl, mix together fat-free Greek yogurt, tahini, one clove of minced garlic, honey, paprika, and ground ginger to taste. Cover and refrigerate to allow the flavors to meld.
- Soak Bulgur Wheat: Combine bulgur wheat with water in a small bowl. Set aside for about 30 minutes until the water is absorbed. Drain any excess water before using.
- Make Chickpea Mixture: In a food processor, combine canned chickpeas, chopped onion, two cloves minced garlic, salt, black pepper, and chili powder. Pulse until the mixture holds together like a dough but still has some texture. If the dough is too wet, gradually add flour to achieve a workable consistency.
- Combine Ingredients: In a large bowl, mix the soaked bulgur, chickpea mixture, baking powder, chopped fresh parsley, and egg. Cover and refrigerate this mixture for 1 to 2 hours to help it firm up.
- Form Falafel Balls: Remove the dough from the refrigerator. Scoop tablespoon-sized portions and gently shape them into balls or nuggets, forming approximately sixteen falafels. Roll each falafel lightly in breadcrumbs to coat.
- Fry the Falafel: Heat oil in a large skillet over medium-high heat. Fry the falafel in batches for about 5 minutes per side, flipping frequently until golden brown and crispy. Add more oil as needed and adjust the heat to prevent burning. Drain cooked falafel on paper towels.
- Assemble Wraps: Spread the prepared yogurt tahini sauce on each pita bread, add lettuce to taste, and top with four falafel balls. Fold or roll the pita to serve.
Notes
- Allowing the falafel mixture to chill helps it hold together better during frying.
- If the falafel mixture is too sticky, adding a small amount of flour or extra breadcrumbs can help.
- Use medium grind bulgur for the best texture; fine bulgur will be too soft.
- Adjust chili powder and spices according to your heat preference.
- Serve immediately for the crispiest falafel and freshest wraps.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Lunch
- Method: Frying
- Cuisine: Middle Eastern
Keywords: falafel, bulgur wheat, yogurt tahini sauce, Middle Eastern wraps, healthy falafel, vegetarian falafel, chickpea recipe
