Mediterranean Salad with Pea Falafels
Here’s the ultimate Mediterranean bowl made with falafels – a popular Middle Eastern food made of chickpeas mixture and formed into small patties. A fresh and flavourful salad – try serving inside pita pockets or in a wrap.
Makes 4
Prep Time 20 mins
Cook Time 6-8 mins
A Little More Effort
Ingredients
Pea Falafels:
1 - ½ cups (150g) Wattie's frozen Baby Peas
400g can Wattie's Chickpeas in Springwater
2 Tbsp red onion, diced
1 clove garlic, crushed
Handful fresh parsley leaves, chopped
1 tsp Gregg's Whole Cumin Seeds
3 Tbsp chickpea flour
Zest from ½ lemon
Mediterranean Salad Bowl: 120g baby spinach leaves or kale (or a mix of both)
½ cup chopped parsley
100g cherry tomatoes, quartered
1 small red onion, finely sliced
12-15 pitted black olives, halved (optional)
175g container Just Hummus with Beetroot & Roasted Garlic
2 Tbsp olive oil
2 Tbsp Juice from ½ lemon - 2 Tbsp
NUTRITION INFORMATION | ||
|---|---|---|
| Avg. Quantity per serve | Avg. Quantity per 100g | |
INGREDIENTS
Made with
Method
Pea Falafels:
Step 1
Place the Wattie's frozen Baby Peas in a sieve and run hot water through them to defrost. Place in a food processor with the drained Wattie's Chickpeas, red onion, garlic, parsley, Gregg's Whole Cumin Seeds, chickpea flour and lemon zest. Process until mixture binds together but still has some texture. If the mixture is a bit too wet add a little extra chickpea flour. Season with salt and pepper to taste. Step 2
Shape the mixture into 12 - 15 small patties. Place on a tray and refrigerate for 15 minutes. Step 3
Heat 2 Tbsp of olive oil in a small frying pan and cook the falafels over medium to low heat for 3-4 minutes each side or until golden and hot. Serve with the salad. Mediterranean Salad Bowl:
Step 1
Place spinach leaves, parsley, tomatoes, red onion and olives into a bowl. Top with falafels and a good dollop of Just Hummus with Beetroot & Roasted Garlic. Whisk together lemon juice and olive oil and drizzle over the salad. Tips
Freeze cooked falafels on a tray. Once frozen pack into sealable bags or an airtight container. Heat from frozen in the microwave. Store for up to 1 month.
Switch It Up
Fill pita pockets with falafels and the Mediterranean salad.
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Original recipe yields 4 Servings
This tool adjusts ingredient amounts only, not method or nutrition information. Additional changes to equipment, baking times, etc. may be needed for recipe success.
1
1 - ½ cups (150g) Wattie's frozen Baby Peas
2
400 g can Wattie's Chickpeas in Springwater
3
2 Tbsp red onion, diced
4
1 clove garlic, crushed
5
Handful fresh parsley leaves, chopped
6
1 tsp Gregg’s Whole Cumin Seeds
7
3 Tbsp chickpea flour
8
Zest from ½ lemon
9
120 g baby spinach leaves or kale (or a mix of both)
10
½ cup chopped parsley
11
100 g cherry tomatoes, quartered
12
1 small red onion, finely sliced
13
12-15 pitted black olives, halved (optional)
14
175 g container Just Hummus with Beetroot & Roasted Garlic
15
2 Tbsp olive oil
16
2 Tbsp Juice from ½ lemon - 2 Tbsp
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