Refreshing Falafel Bulgur Salad: A Burst of Mediterranean Flavors

If you’re craving a light and vibrant salad with a taste of the Mediterranean, look no further than this falafel bulgur salad. Packed with protein-rich falafel, nutty bulgur, and an array of fresh vegetables, this salad is not only delicious but also nutritious.

The combination of flavors and textures will transport your taste buds to the sunny shores of the Mediterranean. Let’s dive into the recipe and discover how to create this refreshing and satisfying salad.

Ingredients:

For the Falafel:

• 1 cup dried chickpeas
• 1 small onion, roughly chopped
• 3 garlic cloves, minced
• ½ cup fresh parsley leaves
• 2 tablespoons fresh cilantro leaves (optional)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon baking soda
• Salt and pepper to taste
• Vegetable oil for frying

For the Bulgur Salad:

• 1 cup bulgur wheat
• 1 ½ cups boiling water
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1 tomato, diced
• ¼ cup red onion, finely chopped
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint leaves, chopped
• Juice of 1 lemon
• 2 tablespoons extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. Start by preparing the falafel. Soak the dried chickpeas in water overnight. Drain and rinse before using.
2. In a food processor, combine the soaked chickpeas, onion, garlic, parsley, cilantro (if using), cumin, coriander, baking soda, salt, and pepper. Pulse until a coarse mixture forms.
3. Transfer the falafel mixture to a bowl and refrigerate for at least 30 minutes to allow the flavors to meld together.
4. While the falafel mixture is chilling, prepare the bulgur salad. Place the bulgur wheat in a heatproof bowl. Pour the boiling water over the bulgur, cover, and let it sit for about 15-20 minutes or until the water is absorbed and the bulgur is tender.
5. Fluff the cooked bulgur with a fork and let it cool slightly.
6. In a large mixing bowl, combine the diced cucumber, red bell pepper, tomato, red onion, parsley, and mint.
7. Add the cooked bulgur to the vegetable mixture and toss to combine.
8. In a small bowl, whisk together the lemon juice, extra virgin olive oil, salt, and pepper. Drizzle the dressing over the bulgur salad and toss to coat.
9. Heat vegetable oil in a frying pan or deep fryer over medium heat. Shape the chilled falafel mixture into small balls or patties and gently place them into the hot oil. Fry until golden brown on all sides, about 3-4 minutes per side. Remove from the oil and drain on a paper towel.
10. Serve the falafel alongside the bulgur salad and enjoy!

Recipe Tips:

• If you prefer a healthier version, you can bake the falafel instead of frying them. Preheat the oven to 400°F (200°C), place the falafel on a greased baking sheet, and bake for about 15-20 minutes, flipping halfway through.

Substitutions:

• You can substitute canned chickpeas for dried chickpeas, but the texture and flavor may be slightly different.
• Feel free to customize the salad by adding other vegetables like diced avocado, shredded carrots, or chopped radishes.

FAQs:

Q: Can I use pre-cooked or canned chickpeas for the falafel? A: It’s best to use dried chickpeas that have been soaked overnight as they create a better texture. Canned chickpeas tend to be too soft and can result in a mushy falafel.

Q: Can I make the bulgur salad in advance? A: Yes, you can prepare the bulgur salad ahead of time and store it in the refrigerator. However, add the dressing just before serving to maintain the freshness and crunchiness of the salad.

Q: Can I use quinoa instead of bulgur? A: Absolutely! Quinoa can be a great substitute for bulgur if you prefer or if you have dietary restrictions.

Q: What is Baba Ganoush? A: Baba Ganoush is a traditional Middle Eastern dip made from roasted eggplant, tahini, garlic, lemon juice, and spices. It has a smoky flavor and creamy texture, perfect for spreading on pita bread or serving as a dip for vegetables.

Q: What are falafel? A: Falafel are deep-fried or baked balls or patties made from ground chickpeas or fava beans, along with herbs, spices, and onions. They are a popular Middle Eastern dish and are often served in pita bread with fresh vegetables and tahini sauce.

Q: Can I make baba ganoush without tahini? A: Yes, if you don’t have tahini or prefer not to use it, you can still make a delicious baba ganoush. You can substitute tahini with Greek yogurt, mayonnaise, or even peanut butter for a different flavor profile.

Q: How do I make homemade falafel? A: To make homemade falafel, start by soaking dried chickpeas overnight, then drain and rinse them. In a food processor, combine the soaked chickpeas with herbs (such as parsley and cilantro), garlic, spices (like cumin and coriander), and salt. Pulse until well combined but still slightly coarse. Shape the mixture into small balls or patties and fry or bake until golden brown and crispy.

Q: Can I freeze falafel? A: Absolutely! Falafel can be frozen both before and after cooking. If freezing before cooking, shape the falafel mixture into balls or patties, place them on a baking sheet lined with parchment paper, and freeze until solid. Then transfer them to an airtight container or freezer bag. When ready to cook, thaw the falafel and proceed with frying or baking as usual.

Q: How long can I store baba ganoush and falafel? A: Baba ganoush can be stored in an airtight container in the refrigerator for up to 5 days. Falafel can be refrigerated for up to 3-4 days, but it is best to consume them as soon as possible for optimal flavor and texture.

Q: Can I make gluten-free falafel? A: Yes, you can make gluten-free falafel by using gluten-free breadcrumbs or omitting the breadcrumbs altogether. Instead, you can add a bit more chickpea flour or use other gluten-free flours as a binding agent.

Q: Can I serve falafel with something other than baba ganoush? A: Absolutely! While baba ganoush is a delicious accompaniment to falafel, you can also serve falafel with tzatziki sauce, tahini sauce, hummus, or a spicy harissa sauce. The choice is yours!

Q: Are falafel and baba ganoush vegan-friendly? A: Yes, both falafel and baba ganoush can be made vegan-friendly by using plant-based ingredients and avoiding any animal-derived products.

Q: Can I use store-bought falafel mix and baba ganoush? A: If you’re short on time or prefer convenience, you can use store-bought falafel mix and baba ganoush. However, homemade versions often offer more control over flavors and ingredients, allowing you to customize them according to your preferences.

This falafel bulgur salad is a delightful and refreshing dish that brings the flavors of the Mediterranean to your table. The crispy falafel complements the nutty bulgur and the assortment of fresh