avec menthe et feta
Cette salade éclatante aux herbes plaira aux végétariens comme aux omnivores! Les pois chiches riches en fibres sont rôtis et épicés pour plus de piquant!
Allergens
Utensils
Tags
Boulgour
0.5 cup
Pois chiches
370 mL
Échalote
50 g
Raisin sultana
28 g
Poivron
160 g
Bébés épinards
56 g
Menthe
7 g
Citron
1 unit
Gousses d'ail
1 unit
Épices turques
1 tbsp
Feta, émietté
0.5 cup
Huile
4.5 tbsp
Sel
0.625 tsp
Sucre
0.5 tsp
Poivre
0.125 tsp
Beurre non salé
1 tbsp
Persil
7 g
Poitrines de poulet
2 unit
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.
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.)
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.**
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.
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.
Thinly slice chicken.Divide salad between plates. Top with remaining chickpeas and chicken.Sprinkle feta and remaining parsley over top.
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