with Feta and Lemon-Garlic Toum
Protein-packed chickpeas get a flavour boost from warm Indian-style spices in this hearty and fragrant stew. You'll want to scoop up every last bit of this veggie-filled wonder!
Allergens
Utensils
Tags
Chickpeas
370 mL
Bulgur Wheat
0.5 cup
Indian Spice Blend
1 tbsp
Yellow Onion
56 g
Garlic, cloves
2 tsp
Sweet Bell Pepper
160 g
Feta Cheese
100 g
Vegetable Broth Concentrate
2 unit
Tomato Sauce Base
2 tbsp
Baby Spinach
113 g
Lemon
1 unit
Mayonnaise
2 tbsp
Oil
1 tbsp
Salt
0.375 tsp
Carrot
170 g
Mild Curry Paste
2 tbsp
Pepper
0.125 tsp
Before starting, wash and dry all produce. Garlic Guide for Step 4 (dbl for 4 ppl): 1/4 tsp mild, 1/2 tsp medium and 1 tsp extra! Add 1/2 cup water, 1 package of broth concentrate and 1/2 tsp salt (dbl all for 4 ppl) to a medium pot. Cover and bring to a boil over high heat. Add bulgur. Stir to combine, then remove the pot from heat. Let stand, still covered, until bulgur is tender and liquid is absorbed, 15-16 min. Fluff with a fork.
While the bulgur cooks, core, then cut pepper into 1/2-inch pieces. Peel, then halve carrot lengthwise, then cut into 1/4-inch half-moons. Peel, halve, then cut half the onion into 1/4-inch pieces (whole onion for 4 ppl). Roughly chop spinach. Zest, then juice half the lemon (whole lemon for 4 ppl). Peel, then mince or grate garlic. Drain, then rinse chickpeas.
Heat a large non-stick pan over medium high heat. When hot, add 1 tbsp oil (dbl for 4 ppl), then onions, carrots and peppers. Cook until veggies soften, 3-4 min. Reduce heat to medium. Add chickpeas, Indian Spice Mix, mild curry paste, tomato sauce base, 3/4 cup water, remaining broth concentrate and half the garlic. Simmer until slightly reduced, 6-7 min. Remove the pan from heat. Season with salt and pepper.
While chickpeas braise, mix mayo, lemon zest, 1/2 tbsp lemon juice (dbl for 4 ppl), 1/4 tsp garlic, salt and pepper together in a small bowl. (NOTE: Reference Garlic Guide.)
Stir spinach into braised chickpeas until wilted, 1-2 min. Season bulgur with salt. Divide bulgur between bowls and top with braised chickpeas. Crumble feta over chickpeas. Dollop lemon-garlic toum on top.
740
kcal
Calories
34
g
Fat
5
g
Saturated Fat
91
g
Carbohydrate
15
g
Sugar
22
g
Dietary Fiber
26
g
Protein
20
mg
Cholesterol
1810
mg
Sodium
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