Falafel and tabouli wrap

Author: Kerrie Ray - Food Writer, Home Economist

Photographer: Mark O'Meara

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This Middle Eastern wrap recipe can be on the table in twenty minutes and is also a great option for work or school lunches.

Serves: 2

Time to make: 20 mins

Ingredients

More weights & measures

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

Instructions

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

HFG tip

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)

Calories 573cal

Kilojoules 2400kJ

Protein 25g

Total fat 16g

–Saturated fat 2g

Carbohydrates 75g

–Sugars 13g

Dietary fibre 23g

Sodium 850mg

Calcium 260mg

Iron 8mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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