avec menthe, sauce au yogourt et feta
Ingrédients: Pois chiches (pois chiches, eau, sel, acide ascorbique, EDTA disodique) • Poivron • Boulgour (blé) (semoule de blé dur) • Sauce au yogourt (lait) (crème, lait pasteurisé, concentré de protéines de lait, yogourt (lait partiellement écrémé, lait écrémé en poudre, culture bactérienne), crème acidulée (substances laitières, fécule de maïs modifiée, gomme de guar, carraghénane, gomme de caroube, citrate de sodium, culture bactérienne), concombre, ail, citron, vinaigre, fécule de maïs modifiée, eau, huile de canola, sel, poivre blanc, herbes aromatiques, sorbate de potassium) • Citron • Épinards • Feta (lait) (lait pasteurisé, lait partiellement écrémé, substances laitières modifiées, eau, sel, lipase, culture bactérienne, enzyme microbienne, cellulose, sorbate de potassium, acide lactique, natamycine, chlorure de calcium) • Échalote • Raisins secs raisins secs, huile de coton et/ou huile de tournesol • Mélange d’épices turc (sulfites) (paprika en poudre, épices, oignon en poudre, ail en poudre, sel, herbes, oléorésine de paprika, huile de canola, dioxyde de silicium) • Menthe • Ail.
Allergens
Tags
Boulgour
0.5 cup
Pois chiches
1 unit(s)
Échalote
1 unit(s)
Raisin sultana
28 g
Poivron
1 unit(s)
Bébés épinards
56 g
Menthe
7 g
Citron
1 unit(s)
Gousses d'ail
1 unit(s)
Épices turques
8 g
Feta, émietté
0.5 cup
Sauce au yogourt
6 tbsp
Huile
4.5 tbsp
Sucre
0.5 tsp
Beurre
1 tbsp
Sel
0.625 tsp
Poivre
0.125 tsp
- 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.
- 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.)
- 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.
- 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.
- To the bowl with bulgur, add peppers, spinach, mint and half the chickpeas.
- Drizzle vinaigrette over top, then toss to combine.
- Divide bulgur salad between bowls. Top with remaining chickpeas.
- Sprinkle feta over top.
- Drizzle yogurt sauce over top.
970
kcal
Calories
54
g
Fat
15
g
Saturated Fat
103
g
Carbohydrate
20
g
Sugar
21
g
Dietary Fiber
30
g
Protein
50
mg
Cholesterol
1720
mg
Sodium
0.4
g
Trans Fat
1200
mg
Potassium
350
mg
Calcium
6.5
mg
Iron
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