Falafel and tabouli wrapReviewed by our expert panel
(at time of publication)
- ¼ cup bulgar wheat
- ½ small red onion, finely chopped
- ½ cup chopped fresh flat-leaf parsley
- ½ cup chopped fresh mint
- 1 large tomato, chopped
- 1 clove garlic, crushed
- zest and juice of 1 lemon
- cracked black pepper
- 6 small cooked falafels (store-bought or homemade)
- 2 wholemeal Lebanese breads
- 2-3 tablespoons plain or beetrootbeetsX hummus
- 2 tablespoons grated reduced-fat tasty cheese
1 In a medium bowl, place bulgar. Cover with cold water and leave to soak for 15 minutes. Drain and squeeze out excess moisture.
2 Return bulgar to bowl. Add onion, parsley, mint, tomato, garlic, lemon zest and 1-2 tablespoons of lemon juice and season with pepper. Mix well. Divide tabouli between 2 plastic containers. Seal with an airtight lid and refrigerate overnight.
3 When ready to eat at work, in a microwave, heat falafels on a plate between two sheets of paper towel for 30-60 seconds. Place Lebanese bread on a board or plate and spread hummus down the centre. Place falafels onto hummus and crush slightly. Top with cheese and tabouli. Roll up and cut wrap in half to eat
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
Total fat 16g
–Saturated fat 2g
Dietary fibre 23g
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