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RECIPE
20 INGREDIENTS4 STEPS2HR 55MIN

Bulgur Falafel Wraps with Yogurt Tahini Sauce

4.0
2 Ratings

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Crispy pan-fried bulgur falafels with a creamy tahini yogurt sauce on fresh pita flatbreads.
2HR 55MIN
Total Time

Live Eat Learn

Showing you how to make easy vegetarian recipes, one ingredient at a time.
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Ingredients

US / METRIC
Servings:
4
Serves 4
1/2 cup
Water , boiled
1 1/2 cups
Canned Chickpeas , drained
1/2 cup
Small  Onions , chopped
3 cloves
Garlic , minced
1 tsp
1/2 tsp
Finely Ground Black Pepper
1 tsp
Chili Powder
or 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
Fresh Parsley , chopped
1
1/2 cup
Breadcrumbs
1/2 cup
Oil
2 Tbsp
Tahini
or hummus
1/2 tsp
to taste
to taste
4
Pita Bread
to taste
Lettuce
or tomatoes, onions, parsley

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Nutrition Per Serving

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CALORIES
752
FAT
37.3 g
PROTEIN
27.5 g
CARBS
69.1 g

Cooking Instructions

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Step 1
Mix Fat-Free Greek Yogurt (1 cup), Tahini (2 tablespoon), Garlic (1 clove), Honey (1/2 teaspoon), Paprika (to taste) and Ground Ginger (to taste). Cover and let the flavors mingle in fridge. In small bowl, combine Medium Grind Bulgur Wheat (1/2 cup) and Water (1/2 cup). Set aside thirty minutes or so, until water is absorbed. Drain off any excess water.
Step 2
While bulgur is doing its thing, combine Canned Chickpeas (315 gram), Onion (1/2 cup), Garlic (2 clove), Salt (1 teaspoon), Finely Ground Black Pepper (1/2 teaspoon) and Chili Powder (1 teaspoon) in a food processor until it holds together in a dough. Don’t over do it though, we don’t want hummus! If dough seems overly wet and sticks to your hands, add flour one tablespoon at a time.

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Nutrition Per Serving
Calories
752
% Daily Value*
Fat
37.3 g
48%
Saturated Fat
3.5 g
18%
Trans Fat
0.1 g
--
Cholesterol
49.1 mg
16%
Carbohydrates
69.1 g
25%
Fiber
16.3 g
58%
Sugars
5.4 g
--
Protein
27.5 g
55%
Sodium
1452.3 mg
63%
Vitamin D
0.2 µg
1%
Calcium
259.5 mg
20%
Iron
5.6 mg
31%
Potassium
419.0 mg
9%
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