Mediterranean Chickpea Bulgur Bowl
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Mediterranean Chickpea Bulgur Bowl

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.

Tags:
Under 650kcal
Quick
Veggie
Climate Superstar
Allergens:
Gluten
Wheat
Milk

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.

Preparation Time25 minutes
Cooking Time
DifficultyEasy

Ingredients

Serving amount

1 packet

bulgur wheat

(Contains Gluten, Wheat;)

1 sachet

vegetable stock powder

1

cucumber

1 punnet

snacking tomatoes

1

carrot

1 packet

chickpeas

(May be present: Wheat, Gluten. )

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)

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Nutritional Values

Energy (kJ)2138 kJ
Fat10.9 g
of which saturates3.2 g
Carbohydrate74.4 g
of which sugars16.1 g
Protein21.9 g
Sodium1856 mg
The average adult daily energy intake is 8700 kJ

Utensils

Medium Saucepan
Lid
Large Frying Pan

Instructions

1
1

• 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!

2
2

• 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.

3
3

• 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.

4
4

• Divide bulgur between bowls. Top with Mediterranean chickpeas and cherry tomato salad. • Crumble over fetta cubes to serve. Enjoy!