Mediterranean Chickpea Bulgur Bowl
with Cherry Tomato Salad & Fetta
To amp things up a notch, we've swapped your standard rice for bulgur wheat; a light and nutty grain hailing from the Mediterranean. You've also got yourself some hearty chickpeas, tomato salad and fetta, which are major flavour powerhouses that give you a light, bright and tasty dish!
This recipe is under 650kcal per serving.
The quantities provided above are averages only.
Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.
Ingredients
1 packet
bulgur wheat
(Contains Gluten, Wheat;)
1 sachet
vegetable stock powder
1
cucumber
1 punnet
snacking tomatoes
1
carrot
1 packet
chickpeas
1 packet
Green Dressing
1 bag
parsley
1 sachet
garlic & herb seasoning
1 packet
tomato paste
1 packet
Fetta Cubes
(Contains Milk;)
Not included in your delivery
olive oil
1.25 cup
water (for the bulgur wheat)
½ cup
water (for the chickpeas)
Nutritional Values
Utensils
Cooking Steps
• Heat a medium saucepan over medium-high heat. Add bulgur wheat, the water (for the bulgur wheat) and half the vegetable stock powder. Stir and bring to the boil. Cover with a lid and reduce heat to low. • Cook for 10 minutes, then remove pan from the heat and keep covered until bulgur wheat is tender and the water is absorbed, 10-12 minutes.
TIP: The bulgur wheat will finish cooking in its own steam, so don't peek!
• Meanwhile, thinly slice cucumber into half-moons. • Halve snacking tomatoes. Grate carrot. Drain and rinse chickpeas. • In a medium bowl, place cucumber, snacking tomatoes, green dressing and a drizzle of olive oil. Tear over parsley. Season and toss to combine.
• When bulgur has 5 minutes remaining, in a large frying pan, heat a drizzle of olive oil over medium-high heat. • Cook carrot, stirring, until tender, 2-3 minutes. • Add chickpeas, garlic & herb seasoning and tomato paste and cook, stirring, until fragrant, 1-2 minutes. • Stir in the water (for the chickpeas) and remaining vegetable stock pot, until slightly thickened, 1-2 minutes. Season to taste.
• Divide bulgur between bowls. Top with Mediterranean chickpeas and cherry tomato salad. • Crumble over fetta cubes to serve. Enjoy!