with Cherry Tomatoes & Fetta
To amp things up a notch, we've swapped your standard rice for bulgur wheat; a light and nutty grain hailing from the Mediterranean. You've also got yourself some hearty chickpeas, tomato salad and fetta, which are major flavour powerhouses that give you a light, bright and tasty dish! *This recipe is under 550kcal per serving.*
Allergens
Utensils
Tags
Olive oil
Bulgur wheat
1 packet
Water
1.25 cup
Vegetable stock powder
1 sachet
Cucumber
1
Snacking Tomatoes
1 packet
Carrot
1
Chickpeas
1 packet
Green Dressing
1 packet
Parsley
1 packet
Mediterranean seasoning
1 sachet
Tomato paste
1 packet
Water
0.5 cup
Fetta Cubes
1 packet
• Heat a medium saucepan over medium-high heat. Add bulgur wheat, the water (for the bulgur wheat) and vegetable stock powder, stir and bring to the boil. • Cover with a lid and reduce heat to low. • Cook for 10 minutes, then remove pan from the heat and keep covered until bulgur wheat is tender and the water is absorbed, 10-12 minutes. TIP: The bulgur wheat will finish cooking in its own steam so don't peek!
• Meanwhile, thinly slice cucumber into half-moons. • Halve snacking tomatoes. • Grate carrot. • Drain and rinse chickpeas. • In a medium bowl, place cucumber, snacking tomatoes, green dressing and a drizzle of olive oil. Tear over parsley. Season and toss to combine.
• When bulgur has 5 minutes remaining, in a large frying pan, heat a drizzle of olive oil over medium-high heat. • Cook carrot and chickpeas until tender, 2-3 minutes. • Add Mediterranean seasoning and tomato paste and cook, stirring, until fragrant, 1-2 minutes. • Stir in the water (for the chickpeas) and simmer, until slightly thickened, 1-2 minutes.
• Divide bulgur between bowls. • Top with Mediterranean chickpeas and cherry tomato salad. • Crumble over fetta cubes to serve. Enjoy!
2092
kJ
Energy (kJ)
500
kcal
Calories
11
g
Fat
3.2
g
of which saturates
71.4
g
Carbohydrate
14.2
g
of which sugars
20.3
g
Dietary Fibre
21.7
g
Protein
2253
mg
Sodium
with Mixed Leaves & Crushed Peanuts