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
1 unit
Échalote
1 unit
Raisin sultana
28 g
Poivron
1 unit
Bébés épinards
56 g
Menthe
7 g
Citron
1 unit
Gousses d'ail
1 unit
Épices turques
1 tbsp
Feta, émietté
0.5 cup
Sauce au yogourt
6 tbsp
Huile
4.5 tbsp
Sucre
0.5 tsp
Beurre non salé
1 tbsp
Sel
0.625 tsp
Poivre
0.125 tsp
- 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 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 a large bowl, then toss a few times. Set aside.
- Meanwhile, core, then cut pepper into 1/2-inch pieces.
- Roughly chop mint.
- 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.
- Add peppers, spinach, mint and half the chickpeas to the bowl with bulgur.
- Drizzle vinaigrette over top, then toss to combine.
- Divide bulgur salad between plates. Top with remaining chickpeas.
- Sprinkle feta over top.
- Drizzle yogurt sauce over top.
950
kcal
Calories
54
g
Fat
14
g
Saturated Fat
97
g
Carbohydrate
19
g
Sugar
17
g
Dietary Fiber
28
g
Protein
50
mg
Cholesterol
1730
mg
Sodium
0.5
g
Trans Fat
1650
mg
Potassium
400
mg
Calcium
7.5
mg
Iron
avec menthe, sauce au yogourt et feta
avec menthe, sauce au yogourt et feta
avec menthe, sauce au yogourt et feta
avec patates douces assaisonnées et crème au guacamole