with Cherry Tomato Salad & 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 650kcal 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 punnet
Carrot
1
Chickpeas
1 packet
Green Dressing
1 packet
Parsley
1 bag
Garlic & herb 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 half the 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, stirring, until tender, 2-3 minutes. • Add chickpeas, garlic & herb seasoning and tomato paste and cook, stirring, until fragrant, 1-2 minutes. • Stir in the water (for the chickpeas) and remaining vegetable stock pot, until slightly thickened, 1-2 minutes. Season to taste.
• Divide bulgur between bowls. Top with Mediterranean chickpeas and cherry tomato salad. • Crumble over fetta cubes to serve. Enjoy!
2138
kJ
Energy (kJ)
10.9
g
Fat
3.2
g
of which saturates
74.4
g
Carbohydrate
16.1
g
of which sugars
21.9
g
Protein
1856
mg
Sodium
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