Main DishesFebruary 29, 2016
Calories
750
Sodium
1174mg
48% DV
Fat
48g
75% DV
Protein
27g
55% DV
Carbs
46g
15% DV
Fiber
9g
39% DV
Bulgur Falafels Wraps with Yogurt Tahini Sauce
34
Crispy pan-fried bulgur falafels with a creamy tahini yogurt sauce on fresh pita flatbreads.
4
Falafel:
½ cup (100 g) medium grind bulgur
½ cup (118 mL) boiling water
1 ½ cups (15 oz can drained, 315 g) canned or soaked chickpeas
½ cup (1 small) chopped onion
2 cloves garlic, minced
1 tsp salt
½ tsp ground black pepper
1 tsp chili powder (or ¼ tsp cumin, pinch of cayenne, pinch of paprika), can add up to 2 tsp if you know you like spicy flavors
1 tsp baking powder
2 Tbsp chopped fresh parsley
1 egg
½ to 1 cup breadcrumbs
½ cup (118 mL) oil (a high heat oil like palm, canola, or macadamia) for panfrying
Sauce:
1 cup (260 g) nonfat Greek yogurt
2 Tbsp (20 g) tahini (or hummus)
1 clove garlic, minced
½ tsp honey
Pinch of paprika and ground ginger
You’ll also need:
4 flatbreads (for homemade, I used this recipe, leaving out the herbs and subbing all-purpose for the spelt flour)
Lettuce, tomatoes, onions, parsley for garnish
½ cup (100 g) medium grind bulgur
½ cup (118 mL) boiling water
1 ½ cups (15 oz can drained, 315 g) canned or soaked chickpeas
½ cup (1 small) chopped onion
2 cloves garlic, minced
1 tsp salt
½ tsp ground black pepper
1 tsp chili powder (or ¼ tsp cumin, pinch of cayenne, pinch of paprika), can add up to 2 tsp if you know you like spicy flavors
1 tsp baking powder
2 Tbsp chopped fresh parsley
1 egg
½ to 1 cup breadcrumbs
½ cup (118 mL) oil (a high heat oil like palm, canola, or macadamia) for panfrying
Sauce:
1 cup (260 g) nonfat Greek yogurt
2 Tbsp (20 g) tahini (or hummus)
1 clove garlic, minced
½ tsp honey
Pinch of paprika and ground ginger
You’ll also need:
4 flatbreads (for homemade, I used this recipe, leaving out the herbs and subbing all-purpose for the spelt flour)
Lettuce, tomatoes, onions, parsley for garnish
Nutritions
Calories
750
Sodium
1174mg
48% DV
Fat
48g
75% DV
Protein
27g
55% DV
Carbs
46g
15% DV
Fiber
9g
39% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat36g184%
Polysaturated Fat2g15%
Monosaturated Fat9g58%
Cholesterol93mg31%
Sodium1174mg48%
Potassium686mg19%
Protein27g55%
% DAILY VALUE*
Total Carbohydrate
Fiber9g39%
Sugar13g26%
Vitamin A766IU15%
Vitamin B60.9000000000000001mg45%
Vitamin C10mg17%
Calcium648mg64%
Iron3mg16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.