Spiced Bulgur Wheat With Feta & A Fruity Salsa
Licensed from Recipe Guru
©️ Dorling Kindersley Ltd
Preparation time is 15minutes
Cook time is 10minutes
Total time is 25minutes
Serve is for 4 people
Estimated cost per serve is 4.1 dollar
Difficulty level: 2 out of 4
10 Ingredients
Number of servings
4
For The Salsa
- 1/2 fresh pineapple, diced
- 1 mango, diced
- 1/2-1 lime, juice only
- 1 red chilli, deseeded and finely chopped
- 300grams bulgur wheat
- 1 1/4 cup vegetable stock, hot
- 150grams fine green beans, chopped into 1cm pieces
- 1 pinch salt
- 1 pinch freshly ground black pepper
- 125grams reduced-fat feta cheese, crumbled
Nutrition per serving
2120kJ / 505Cal
2120 Kilojoules or 505 Calories
24% of daily energy intake*
Protein
16.6grams
Fat
11.2grams
Carbs
85.2grams
Sugars
33.2grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Description
A tasty grain mixed with salty feta and fresh beans.
Method
Step 1 of 3
First, make the salsa: mix all the ingredients together in a small bowl and leave to sit for a while to allow the flavors to develop.
Step 2 of 3
Tip the bulgur wheat into a large heatproof bowl and pour over the stock; it should just cover it - if not, add a little extra hot water. Allow to sit for 8-10 minutes then fluff up with a fork, separating the grains.
Step 3 of 3
Add the beans to a pan of salted boiling water and cook for 3-5 minutes until they just soften but still have a bite to them. Drain and stir into the bulgur wheat. Season well with salt and pepper, then stir in the feta. Add a spoonful of the fruity salsa on the side and serve. You can enjoy this on its own, with a few salad leaves, or for a more substantial meal you could add a piece of grilled chicken.
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