PEA FALAFELS WITH MINTY COUSCOUS SALAD
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
Categories Dinner, Lunch, Supper
Time 35m
Number Of Ingredients 13
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
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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