Bulgur Herb Kale Salad with Falafel

5
Average: 5 (4 votes)
(4 votes)
Bulgur Herb Kale Salad with Falafel
share Share
print
bookmark_border Copy URL
Health Score:
8,7 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
ready in 13 h. 16 min.
Ready in

Healthy, because

Even smarter

This salad is bursting with fiber thanks to the bulgur and powerful plant protein from the chickpeas in the falafel.

Serve this salad with a dollop of plain yogurt and mint for freshness plus added protein and calcium.

Ingredients

for
4
For the serving
4 tablespoons Hummus
cilantro (for garnishing)
For the falafel
10 ounces dried chickpeas
1 day-old White roll
2 scallions
1 garlic
1 generous pinch Baking powder
2 tablespoons freshly chopped parsley
2 tablespoons freshly chopped cilantro
Cumin (ground)
salt
cayenne pepper
breadcrumbs (as needed)
vegetable oil (for cooking)
For the salad
7 ounces fine Bulgur
6 ounces Cherry tomatoes
½ Cucumber
1 handful baby kale
4 ounces Napa cabbage
1 handful Dandelion greens
1 handful mint
1 lemon (juiced)
salt
peppers
1 pinch sugar
5 tablespoons olive oil
How healthy are the main ingredients?
chickpeaskaleNapa cabbageolive oilmintparsley

Preparation steps

1.

Soak chickpeas overnight in plenty of water.

2.

For the falafel: soak bread in a little water. Drain chickpeas and mash together with squeezed bread. Puree in a blender to a fine paste. Rinse and dry scallions, chop finely. Peel garlic and chop very finely. Add scallions, garlic, baking powder and herbs to chickpea mixture. Season with cumin powder, salt and cayenne pepper. Add enough breadcrumbs to make smooth dough. With damp hands, make about 20 small balls. 

3.

For the salad: place bulgur in a large bowl. Add lukewarm water until bulgur is completely covered with water. Set aside and let bulgur swell for about 20 minutes.

4.

Rinse and halve tomatoes. Peel cucumber and quarter lengthwise, cut into pieces. Rinse and spin dry kale, napa cabbage, dandelions and mint, pluck off leaves as needed and remove all hard veins. Chop into fine strips.

5.

Prepare dressing; whisk lemon juice with oil and season with salt, pepper and sugar. Drain bulgur through a sieve, rinse off thoroughly with cold water and drain well. Combine with herbs and cabbage in a bowl, mix well and season to taste. 

6.

Heat oil in a saucepan to 340°F and cook falafel for about 5-6 minutes or until golden brown. Drain on paper towels.

7.

Arrange bulgur salad on plates and top each portion with 1 tablespoon of hummus. Arrange falafel around and garnish with cucumber, tomato and cilantro leaves. Serve.