Couscous and chickpea dishes are a good source of plant-based protein, fiber, and potassium. They can be a healthy part of your diet. Chickpeas are a good source of plant-based protein, which helps with muscle growth and repair. Couscous and vegetables provide fiber, which helps with digestion and provides sustained energy. Tomatoes, zucchini, and bell peppers provide antioxidants, which help fight off unstable molecules that can harm the body. Couscous is a good source of selenium, which helps with thyroid function and production, and acts as an antioxidant. Couscous and chickpea dishes are a good source of complex carbohydrates. Along with it there is carrot salad which is rich in potassium and also carrots contain vitamin A, and a vitamin A deficiency may result in xerophthalmia, a progressive eye disease.

Ingredients

• 2 tbsp currants
• 2 tsp red wine vinegar
• 1 tbsp boiling water
• 1/2 cup couscous
• 1/2 cup boiling water, extra
• 1 large red onion, halved
• 2 x 400g cans chickpeas, drained, rinsed
• 1/2 cup fresh flat-leaf parsley leaves
• 1 tsp ground cumin
• 2 tsp ground coriander
• 1 egg, lightly beaten
• Vegetable oil, for shallow-frying
• 2 large carrots, peeled, halved lengthways, very thinly sliced
• 1 tbsp extra virgin olive oil
• Plain Greek-style yogurt, to serve

Instructions

• Step 1
  Place currants in a small bowl. Add vinegar and the boiling water. Set aside.
• Step 2
  Meanwhile, place couscous in a heatproof bowl. Add extra boiling water. Cover. Stand for 5 minutes or until liquid is absorbed. Fluff couscous with a fork to separate grains.
• Step 3
  Roughly chop 1/2 of the onion. Place chickpeas, chopped onion, and 1⁄2 the parsley in a food processor. Process until roughly chopped. Transfer to a bowl. Add couscous, spices, and egg. Stir until well combined. Season with salt and pepper. Shape the mixture into 8 patties.
• Step 4
  Add enough vegetable oil to a large frying pan to cover the base. Heat over medium heat. Cook patties, in 2 batches, for 2 to 3 minutes on each side or until golden. Transfer to a plate lined with paper towel. Cover to keep warm.
• Step 5
  Thinly slice the remaining onion. Place carrot, onion, and remaining parsley in a bowl. Add currant mixture and olive oil. Season with salt and pepper. Serve patties with carrot salad and yogurt.

Nutrient Value for 1 Patty:

• Calories: 100-150
• Total Fat: 3-5g
• Saturated Fat: 0-1g
• Polyunsaturated Fat: 1-2g
• Monounsaturated Fat: 1-2g
• Cholesterol: 0mg
• Sodium: 100-200mg
• Potassium: 150-250mg
• Total Carbohydrates: 15-20g
• Dietary Fiber: 2-4g
• Sugars: 1-2g
• Protein: 4-6g

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