Kale & bulghar tabbouleh with yogurt dressing

Kale & bulghar tabbouleh with yogurt dressing

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(1 ratings)

Prep: 15 mins Cook: 15 mins

Easy

Serves 2

A low-calorie bulghar wheat salad that's rich in iron, folate, fibre and calcium - as tasty as it is good for you! 

Nutrition and extra info

  • Vegetarian

Nutrition: per serving

  • kcal481
  • fat13g
  • saturates2g
  • carbs56g
  • sugars10g
  • fibre18g
  • protein26g
  • salt0.5g
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Ingredients

  • 150g bulghar wheat
  • 2 eggs
    Eggs

    Egg

    egg

    The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

  • 60g baby kale or curly kale, roughly chopped
    Kale

    Kale

    kay-el

    A member of the cabbage family, kale comes in two forms: kale, which has smooth leaves, and…

  • 20g hazelnuts, toasted and roughly chopped
    Hazelnuts

    Hazelnut

    hay-zl-nut

    Grown in Europe and the US, hazelnuts are encased in a smooth, hard brown shell but are most…

  • 1 carrot, julienned
    Carrot

    Carrot

    ka-rot

    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 3 spring onions, roughly chopped
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 50g pomegranate seeds
  • 1 tsp chilli flakes
  • juice 1 lemon
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

For the dressing

  • 100ml 0% fat Greek yoghurt
  • juice and zest 1 lemon
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 2 tbsp white wine vinegar
  • 1 tbsp chopped dill
  • 1 tbsp chopped mint
    Mint

    Mint

    mi-nt

    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • ¼ garlic clove, crushed

Method

  1. Put the bulghar in a medium bowl and pour over 125ml boiling water. Mix well, cover the bowl with cling film and leave for 10-15 mins until al dente.

  2. Bring a pan of water to the boil and add the eggs. Cook for 6 mins, then place in cold water until cool. Peel and cut in half. Put the dressing ingredients in a food processor or blender with 2 tbsp water and some salt. Blend until smooth.

  3. Break up the bulghar with a fork and add the remaining ingredients, except the eggs. Toss with the dressing, then top with the eggs to serve.

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