BROCCOLI, COUSCOUS AND GARBANZO BEAN CAKES
- Preparing Time: 30 minutes
- Total Time: 45 minutes
- Served Person: 9
- salt to taste
- 1 cup water
- 2 large eggs
- 1 cup whole wheat couscous cooked per package directions
- 15 oz garbanzo beans drained blended
- 1 pound broccoli steamed or boiled 7 min
- 4-5 tablespoon parsley chopped
- 1.2 tablespoon red crushed pepper
- 1 lemon zest
- Carbohydrate 23.3158313646168 g
- Cholesterol 94 mg
- Fat 2.56453120123657 g
- Fiber 2.90379416174187 g
- Protein 7.44201667162727 g
- Saturated Fat 0.738726288864087 g
- Serving Size 1 1 Serving (128g)
- Sodium 439.062584772288 mg
- Sugar 20.412037202875 g
- Trans Fat 0.563168252149179 g
- Calories 144 calories
I love to experiment in the kitchen, and one of my favorite things to do is to combine different ingredients to create new and exciting dishes.
One of my recent creations is a delicious and healthy cake made with broccoli, couscous, and garbanzo beans. This cake is not only packed with nutrients, but it is also incredibly flavorful and satisfying.
The first step in making this cake is to cook the couscous according to the package instructions. Once the couscous is cooked, fluff it with a fork and set it aside to cool.
Next, steam or boil the broccoli for 7 minutes, or until it is tender. Once the broccoli is cooked, chop it into small pieces.
If you are using canned garbanzo beans, drain and rinse them. Then, blend the garbanzo beans with 2 tablespoons of water until they are smooth. If you are using dried garbanzo beans, you will need to soak them overnight before cooking them.
In a large bowl, combine the cooked couscous, broccoli, garbanzo beans, eggs, parsley, red crushed pepper, lemon zest, and salt to taste. Mix well until all of the ingredients are evenly combined.
Cover the bowl and refrigerate the mixture for 10-15 minutes. This will help the mixture to set and make it easier to shape into cakes.
Once the mixture has chilled, shape it into 18 cakes. Heat the olive oil in a large skillet over medium heat. Add the cakes to the skillet and fry for 3-4 minutes per side, or until they are golden brown and cooked through.
Serve the cakes with your favorite dipping sauce or spread. They are delicious on their own, but they are also great with a dollop of sour cream or yogurt.
These cakes are a great way to get your daily dose of vegetables and protein. They are also a good source of fiber and complex carbohydrates. So next time you are looking for a healthy and delicious meal, give these broccoli, couscous, and garbanzo bean cakes a try!
Step-by-step
- Cook couscous, according to package instructions.
- Steam or boil broccoli for 7 minutes, cool and chop.
- If using canned garbanzo beans, drain and rinse, then blend them with 2 tablespoons water to a puree.
- Combine all ingredients in a large bowl.
- Place mixture in refrigerator 10-15 minutes, then shape into 18 cakes.
- Warm olive oil over medium heat in a large skilled, add cakes and fry 3-4 minutes on each side, until golden brown.
- Serve with sour cream or any sauce you like but they are delicious on their own!
- These cakes travel well so these would be nice to take on a picnic or pack in a school lunchbox for your children.
