Pea falafels with minty couscous salad
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
- Serves 4
- Easy
Nutrition per serving
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Calories 489
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Carbohydrates 57
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Saturated Fat 3
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Sugar 8
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Protein 21
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Fat 17
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Fiber 14
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Salt 0.5
Ingredients
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400g frozen peas
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400g chickpeas, drained
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3 tbsp flour, plus a little for dusting
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2 garlic cloves, crushed
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2 tsp cumin seeds
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2 tbsp smooth peanut butter or tahini
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small bunch parsley, chopped
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small bunch mint, chopped
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zest and juice 1 lemon
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200g couscous
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3 tbsp olive oil
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4 large tomatoes, chopped
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100ml natural yogurt
Method
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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.
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Place the couscous in a large bowl, season, then pour over enough boiling water to just cover. Set aside for 5 mins.
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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.