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Salade de pois chiches rôtis, de poulet et de boulgour
Salade de pois chiches rôtis, de poulet et de boulgour

avec menthe et feta

Difficulté: 2/3
Méditerranéenne

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

Sulfites
Blé
Lait

Utensils

Plaque de cuisson
Cuillères à mesurer
Passoire
Zesteur
Grand bol
Petit bol
Casserole moyenne
Fouet
Verre doseur
Essuie-tout

Tags

SEO
Dinners
Ingrédients
Boulgour

Boulgour

0.5 cup

Pois chiches

Pois chiches

370 mL

Échalote

Échalote

50 g

Raisin sultana

Raisin sultana

28 g

Poivron

Poivron

160 g

Bébés épinards

Bébés épinards

56 g

Menthe

Menthe

7 g

Citron

Citron

1 unit

Gousses d'ail

Gousses d'ail

1 unit

Épices turques

Épices turques

1 tbsp

Feta, émietté

Feta, émietté

0.5 cup

Huile

Huile

4.5 tbsp

Sel

Sel

0.625 tsp

Sucre

Sucre

0.5 tsp

Poivre

Poivre

0.125 tsp

Beurre non salé

Beurre non salé

1 tbsp

Persil

Persil

7 g

Poitrines de poulet

Poitrines de poulet

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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Découverte
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HelloFresh Database
Fait avec par Norman Huth
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