Kale tabbouleh
Use bulghar wheat as the base for this Middle Eastern salad of superhealthy greens, feta cheese and spices
Difficulty and servings
Serves 6
Preparation and cooking times
Prep 15 mins
Cook 15 mins
Super healthy
- Tip the bulghar wheat into a heatproof bowl and just cover with boiling water, then cover with cling film and set aside for 10-15 mins or until tender. Put the kale in a food processor and pulse to finely chop.
- Stir the kale, mint, spring onions, cucumber and tomatoes through the bulghar wheat. Season with the cinnamon and allspice, then dress with the olive oil and lemon juice to taste. Scatter over the lemon zest and feta. To serve, let everyone scoop the salad onto leaves of Baby Gem lettuce.
PER SERVING
235 kcalories, protein 6g, carbohydrate 17g, fat 15 g, saturated fat 4g, fibre 2g, sugar 4g, salt 0.7 g
Recipe from Good Food magazine, January 2013.
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http://www.bbcgoodfood.com/recipes/2852682/
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Ingredients
- 100g bulgar wheat
- 100g kale
- large bunch mint , roughly chopped
- bunch spring onion , sliced
- ½ cucumber , diced
- 4 tomatoes , deseeded and chopped
- pinch of ground cinnamon
- pinch of ground allspice
- 6 tbsp olive oil
- juice and zest ½ lemon
- 100g feta cheese , crumbled
- 4 Baby Gem lettuces , leaves separated, to serve
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Difficulty and servings
Serves 6
Preparation and cooking times
Prep 15 mins
Cook 15 mins
Super healthy
Ingredients
- 100g bulgar wheat
- 100g kale
- large bunch mint , roughly chopped
- bunch spring onion , sliced
- ½ cucumber , diced
- 4 tomatoes , deseeded and chopped
- pinch of ground cinnamon
- pinch of ground allspice
- 6 tbsp olive oil
- juice and zest ½ lemon
- 100g feta cheese , crumbled
- 4 Baby Gem lettuces , leaves separated, to serve
PER SERVING
235 kcalories, protein 6g, carbohydrate 17g, fat 15 g, saturated fat 4g, fibre 2g, sugar 4g, salt 0.7 g
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17 March 2013
joeykangaroo commented on this recipe
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