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Roasted Chickpea, Bulgur and Chicken Salad
Roasted Chickpea, Bulgur and Chicken Salad

with Mint and Feta

Difficulty: 2/3
Mediterranean

This vibrant salad is bursting with herbaceous goodness and will satisfy vegetarians and non-vegetarians alike! Fibre-dense chickpeas are roasted with spices to add extra oomph!

Allergens

Sulphites
Wheat
Milk

Utensils

Baking Sheet
Measuring Spoons
Strainer
Zester
Large Bowl
Small Bowl
Medium Pot
Whisk
Measuring Cups
Paper Towel

Tags

SEO
Dinners
Ingredients
Bulgur Wheat

Bulgur Wheat

0.5 cup

Chickpeas

Chickpeas

370 mL

Shallot

Shallot

50 g

Sultana Raisins

Sultana Raisins

28 g

Sweet Bell Pepper

Sweet Bell Pepper

160 g

Baby Spinach

Baby Spinach

56 g

Mint

Mint

7 g

Lemon

Lemon

1 unit

Garlic, cloves

Garlic, cloves

1 unit

Turkish Spice Blend

Turkish Spice Blend

1 tbsp

Feta Cheese, crumbled

Feta Cheese, crumbled

0.5 cup

Oil

Oil

4.5 tbsp

Salt

Salt

0.625 tsp

Sugar

Sugar

0.5 tsp

Pepper

Pepper

0.125 tsp

Unsalted Butter

Unsalted Butter

1 tbsp

Parsley

Parsley

7 g

Chicken Breasts

Chicken Breasts

2 unit

Preparation
1
Sauté shallots and garlic

Before starting, preheat the oven to 425°F. Wash and dry all produce. Place a large bowl in the fridge. Heat a medium pot over medium-high heat. While the pot heats, peel, then mince or grate garlic.Peel, then slice shallot into 1/4-inch half-moons.When the pot is hot, add 1 tbsp (2 tbsp) butter, then swirl the pot until melted. Add shallots. Cook, stirring occasionally, until softened slightly, 2-3 min.Add half the garlic. Cook, stirring often, until fragrant, 30 sec.Add 3/4 cup (1 1/2 cups) water and 1/4 tsp (1/2 tsp) salt. Cover and bring to a boil over high.

2
Roast chickpeas

Meanwhile, drain and rinse chickpeas, then pat dry with paper towels. Add chickpeas, Turkish Spice Blend and 2 tbsp oil to an unlined baking sheet. Season with pepper and 1/4 tsp salt, then toss to coat. (NOTE: For 4 ppl, use 2 baking sheets, with 2 tbsp oil and 1/4 tsp salt per sheet.) Roast chickpeas in the top of the oven, stirring halfway through, until golden-brown, 22-25 min. (NOTE: For 4 ppl, roast in the middle and top of the oven, rotating sheets halfway through.) (TIP: Cover loosely with foil or another baking sheet, if chickpeas start popping.)

3
Cook bulgur and chicken

Stir bulgur and raisins into the boiling water, then return to a boil. Remove the pot from heat. Cover and let stand until bulgur is tender and liquid is absorbed, 15-17 min. Fluff bulgur with a fork and season with salt and pepper, to taste.Transfer bulgur to the chilled large bowl, then toss a few times. Place in the fridge, tossing occasionally, until no longer hot.Pat chicken dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium heat. When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry on one side until golden, 6-7 min. Flip, then cover and continue cooking, until cooked through, 6-7 min.**

4
Prep and make vinaigrette

Meanwhile, core, then cut pepper into 1/2-inch pieces. Roughly chop mint. Roughly chop parsley. Zest, then juice lemon. Add lemon zest, lemon juice, remaining garlic, 1/2 tsp (1 tsp) sugar and 2 1/2 tbsp (5 tbsp) oil to a small bowl. Season with salt and pepper, to taste, then whisk to combine.

5
Assemble salad

Once bulgur is no longer hot, add peppers, spinach, mint, half the parsley and half the chickpeas to the bowl. Drizzle vinaigrette over top, then toss to combine.

6
Finish and serve

Thinly slice chicken.Divide salad between plates. Top with remaining chickpeas and chicken.Sprinkle feta and remaining parsley over top.

Nutrition per serving

1010

kcal

Calories

51

g

Fat

13

g

Saturated Fat

82

g

Carbohydrate

17

g

Sugar

13

g

Dietary Fiber

59

g

Protein

163

mg

Cholesterol

1530

mg

Sodium

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