with Parsley-Bulgur Tabbouleh Salad and Spicy Hummus
Ingredients: Chicken breast • Tomatoes • Falafel (chickpeas, water, canola/sunflower oil, chickpea flour, bread crumbs (enriched flour, dextrose, salt, yeast, soybean oil), potato flakes (potatoes, mono and diglycerides, sodium acid pyrophosphate, citric acid), baking powder, salt, onion, garlic, onion powder, herbs, serrano peppers, dextrose, dextrin, chicory root, powdered cellulose, spices, baking soda) (soy, wheat) • Hummus (chickpeas (chickpeas, water, salt), soybean oil, tahini (sesame), water, salt, concentrated lemon juice, sugar, modified corn starch, garlic, olive oil, canola oil, sunflower oil, garlic powder, spices, natural flavour, xanthan gum, citric acid, phosphoric acid, sodium bisulphate, potassium sorbate, sodium benzoate, calcium disodium EDTA) (sesame) • Bulgur wheat (durum wheat semolina) (wheat) • Lemon • Mixed olives (pitted green olives, pitted kalamata olives, water, salt, lactic acid, potassium sorbate, vinegar, calcium chloride) • Spinach • Shallot • Chili-garlic sauce (water, chili peppers, glucose, garlic, salt, vinegar, modified corn starch, dried garlic, canola oil, soybean oil, dried red bell pepper, xanthan gum, acetic acid, citric acid, paprika oleoresin, caramel, potassium sorbate, sodium benzoate) • Parsley • Garlic.
Allergens
Utensils
Tags
Falafel
150 g
Bulgur Wheat
0.5 cup
Tomato
1 unit(s)
Lemon
1 unit(s)
Parsley
14 g
Garlic, cloves
1 unit(s)
Baby Spinach
56 g
Shallot
1 unit(s)
Mixed Olives
60 g
Hummus
8 tbsp
Chili-Garlic Sauce
1 tbsp
Chicken Breasts
2 unit(s)
Oil
3 tbsp
Sugar
0.25 tsp
Salt
0.125 tsp
Pepper
0.125 tsp
- Before starting, wash and dry all produce.
- To a medium pot, add 3/4 cup (1 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
- Once boiling, add bulgur. Cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.
- Fluff with fork, remove lid and set aside to cool slightly.
- Meanwhile, zest, then juice half the lemon. Cut remaining lemon into wedges.
- Peel, then mince or grate garlic.
- In a large bowl, whisk together 1 tbsp (2 tbsp) lemon juice, lemon zest, 1/4 tsp (1/2 tsp) sugar, 3/4 tsp (1 1/2 tsp) garlic and 2 tbsp (4 tbsp) oil. (TIP: Adjust the amount of garlic, according to your taste.)
- In a small bowl, combine hummus and chili-garlic sauce.
- In a large non-stick pan, heat 1 tbsp (2 tbsp) oil over medium-high. (TIP: We love using olive oil in this recipe!)
- When hot, roughly break falafel into pan. (NOTE: Don't crowd the pan. Cook in batches for 4 servings if needed, using 1 tbsp oil per batch.) Pan-fry 4-5 min, until golden. Season with salt and pepper. Transfer to a plate and cover to keep warm.
- Meanwhile, peel, then finely chop shallot.
- Roughly chop spinach.
- Finely chop parsley
- Cut tomato into 1/4-inch pieces.
- Pat chicken dry with paper towels. Season with salt and pepper.
- Heat the same pan over medium. When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry on one side for 6-7 min, until golden. Flip, then cover and continue cooking for 6-7 min, until cooked through.**
- When bulgur has cooled slightly, to bowl with dressing, add bulgur, shallots, parsley, spinach and tomatoes. Season with salt and pepper. Toss to combine.
- Drain olives, then chop.
- Thinly slice chicken.
- Divide tabbouleh between bowls.
- Dollop spicy hummus over top.
- Top with falafel, chicken and olives.
- Squeeze a lemon wedge over top.
If you've opted to add chicken breast, pat dry with paper towels. Season with salt and pepper. Heat the same pan over medium. When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry on one side for 6-7 min, until golden. Flip, then cover and continue cooking for 6-7 min, until cooked through.**
Thinly slice chicken. Top bowls with chicken.
1000
kcal
Calories
52
g
Fat
7
g
Saturated Fat
82
g
Carbohydrate
7
g
Sugar
13
g
Dietary Fiber
57
g
Protein
125
mg
Cholesterol
1220
mg
Sodium
0
g
Trans Fat
1600
mg
Potassium
200
mg
Calcium
6
mg
Iron
with Parsley-Bulgur Tabbouleh Salad and Spicy Hummus
with Parsley-Bulgur Tabbouleh Salad and Spicy Hummus
with Parsley-Bulgur Tabbouleh Salad and Spicy Hummus
with Parsley-Bulgur Tabbouleh Salad and Spicy Hummus
with Parsley-Bulgur Tabbouleh Salad and Spicy Hummus
