Bulgur Herb Kale Salad with Falafel
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 the falafel
- 10 ozs dried chickpeas
- 1 day-old White roll
- 2 scallions
- 1 garlic clove
- 1 generous pinch Baking powder
- 2 Tbsps freshly chopped parsley
- 2 Tbsps freshly chopped cilantro
- Cumin (ground)
- salt
- cayenne pepper
- breadcrumbs (as needed)
- vegetable oil (for cooking)
- For the salad
- 7 ozs fine Bulgur
- 6 ozs Cherry tomatoes
- ½ Cucumber
- 1 handful baby Kale
- 4 ozs Napa cabbage
- 1 handful Dandelion greens
- 1 handful mint
- 1 lemon (juiced)
- salt
- peppers
- 1 pinch sugar
- 5 Tbsps olive oil
Preparation steps
Soak chickpeas overnight in plenty of water.
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.
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.
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.
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.
Heat oil in a saucepan to 340°F and cook falafel for about 5-6 minutes or until golden brown. Drain on paper towels.
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.
