Pea Mint Falafel With Bulgur Food

PEA FALAFELS WITH MINTY COUSCOUS SALAD

Pea falafels with minty couscous salad image

Give falafel a makeover by using a mix of chickpeas and frozen peas, serve with couscous and a dollop of yogurt for a cheap but tasty meal

Provided by Cassie Best

Time 35m

Number Of Ingredients 13

Ingredients

400g frozen peas
400g chickpeas , drained
3 tbsp flour , plus a little for dusting
2 garlic cloves , crushed
2 tsp cumin seeds
2 tbsp smooth peanut butter or tahini
small bunch parsley , chopped
small bunch mint , chopped
zest and juice 1 lemon
200g couscous
3 tbsp olive oil
4 large tomatoes , chopped
100ml natural yogurt

Steps:

Put the peas in a colander and run under the hot tap to defrost. Drain well, then put half into a food processor. Add the chickpeas, flour, garlic, cumin seeds, peanut butter or tahini, parsley, lemon zest and plenty of seasoning. Whizz the ingredients to a paste, adding a splash of water if it looks too crumbly. Using wet hands, shape the mixture into 8 patties, dust with flour, then place on a plate and chill for 10 mins, or longer if you have time. Boil the kettle.
Place the couscous in a large bowl, season, then pour over enough boiling water to just cover. Set aside for 5 mins.
Heat 2 tbsp oil in a large pan. Cook the falafels for 2-3 mins on each side, until crisp and golden - you may have to do this in batches, so keep them warm in a low oven while you do. Add the remaining oil, lemon juice, mint, tomatoes and peas to the couscous. Serve the salad and falafels with a dollop of yogurt.

Nutrition Facts : Calories 489 calories, Fat 17 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 57 grams carbohydrates, Sugar 8 grams sugar, Fiber 14 grams fiber, Protein 21 grams protein, Sodium 0.5 milligram of sodium

MINTED BULGUR WITH PEAS

Minted Bulgur With Peas image

Provided by Marian Burros

Categories side dish

Time 45m

Yield 4 servings

Number Of Ingredients 9

Ingredients

1 cup bulgur (see note)
1 tablespoon chopped fresh basil
4 tablespoons minced parsley
4 tablespoons minced fresh mint
2 cup shelled fresh peas or frozen peas
3 green onions
1 cup plain yogurt
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste

Steps:

Cover bulgur with hot water and allow to stand for 30 minutes. Drain thoroughly, squeezing out additional water with hands.
Cook the fresh peas in boiling water for 1 minute and drain. Or defrost frozen peas but do not cook.
Combine peas with bulgur and remaining ingredients except for yogurt. Then stir in yogurt to coat thoroughly.

Nutrition Facts : @context http, Calories 219, UnsaturatedFat 1 gram, Carbohydrate 41 grams, Fat 3 grams, Fiber 8 grams, Protein 11 grams, SaturatedFat 1 gram, Sodium 447 milligrams, Sugar 7 grams

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