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Roasted Chickpea, Chicken, and Bulgur Salad
Very High Fibre
Roasted Chickpea, Chicken, and Bulgur Salad

with Mint, Yogurt Sauce and Feta

10 min
Difficulty: 2/3
Mediterranean

Ingredients: Chickpeas (chickpeas, water, salt, ascorbic acid, disodium EDTA) • Chicken breast tenders • Sweet bell pepper • Bulgur wheat (wheat) (durum wheat semolina) • Yogurt sauce (milk) (cream, pasteurized milk, milk protein concentrate, yogurt (partly skimmed milk, skim milk powder, bacterial culture), sour cream (milk ingredients, modified corn starch, guar gum, carrageenan, locust bean gum, sodium citrate, bacterial culture), cucumber, garlic, lemon, vinegar, modified cornstarch, water, canola oil, salt, white pepper, herbs, potassium sorbate) • Lemon • Spinach • Feta cheese (milk) (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) • Shallot • Raisins (raisins, sunflower oil and/or cotton oil) • Turkish spice blend (sulphites) (paprika powder, spices, onion powder, garlic powder, salt, herbs, oleoresin paprika, canola oil, silicon dioxide) • Mint • Garlic.

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Gluten

Utensils

Baking Sheet
Measuring Spoons
Zester
Large Bowl
Small Bowl
Medium Pot
Whisk
Measuring Cups
Colander

Tags

Very High Fibre
Dinner-bowls
Ingredients
Bulgur Wheat

Bulgur Wheat

0.5 cup

Chickpeas

Chickpeas

1 unit(s)

Shallot

Shallot

1 unit(s)

Sultana Raisins

Sultana Raisins

28 g

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Baby Spinach

Baby Spinach

56 g

Mint

Mint

7 g

Lemon

Lemon

1 unit(s)

Garlic, cloves

Garlic, cloves

1 unit(s)

Turkish Spice Blend

Turkish Spice Blend

8 g

Feta Cheese, crumbled

Feta Cheese, crumbled

0.5 cup

Yogurt Sauce

Yogurt Sauce

6 tbsp

Chicken Breast Tenders

Chicken Breast Tenders

320 g

Oil

Oil

4.5 tbsp

Sugar

Sugar

0.5 tsp

Butter

Butter

1 tbsp

Salt

Salt

0.625 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Sauté shallots and garlic

  • Before starting, preheat the oven to 425°F.
  • Wash and dry all produce.
  • Heat a medium pot over medium-high. 
  • 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 for 2-3 min, stirring occasionally, until softened slightly.
  • Add half the garlic. Cook for 30 sec, stirring often, until fragrant.
  • 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.
  • To an unlined baking sheet, add chickpeas, Turkish Spice Blend and 2 tbsp oil. Season with pepper and 1/4 tsp salt, then toss to coat. (NOTE: For 4 servings, use 2 baking sheets, with 2 tbsp oil and 1/4 tsp salt per sheet.)
  • Roast chickpeas in the top of the oven for 22-25 min, stirring halfway through, until golden and crispy. (NOTE: For 4 servings, 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

  • To the boiling water, stir in bulgur and raisins, then return to a boil. 
  • Remove from heat. Cover and let stand for 15-16 min, until bulgur is tender and liquid is absorbed. 
  • Fluff bulgur with a fork and season with salt and pepper.
  • Transfer bulgur to a large bowl, then toss a few times. Set aside.
  • Pat chicken dry with paper towels. Season with salt and pepper.
  • Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 3-4 min per side, until chicken is golden and cooked through.**

4
Prep and make vinaigrette

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

5
Assemble salad

  • To the bowl with bulgur, add peppers, spinach, mint and half the chickpeas. 
  • Drizzle vinaigrette over top, then toss to combine.

6
Finish and serve

  • Divide bulgur salad between bowls. Top with chicken and remaining chickpeas.
  • Sprinkle feta over top.
  • Drizzle yogurt sauce over top.

7

If you've opted to add chicken tenders, pat dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 3-4 min per side, until chicken is golden and cooked through.**

 

8

Top bowls with chicken. 

Nutrition per serving

1170

kcal

Calories

59

g

Fat

15

g

Saturated Fat

103

g

Carbohydrate

20

g

Sugar

21

g

Dietary Fiber

68

g

Protein

175

mg

Cholesterol

1790

mg

Sodium

0.4

g

Trans Fat

1750

mg

Potassium

350

mg

Calcium

7

mg

Iron

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