Bulgur Salad with Orange & Feta
with mint dressing and pumpkin seedsCalories
:
558 kcalProtein
:
19.6g proteinTotal
:
20 minutesDifficulty
:
Easy-30% carbs
Calorie Smart
Extra Veggies
Allergens:
- Tarwe
- Gluten
- Melk (inclusief lactose)
- Kamut
- Khorasan (tarwe)
- Rogge
- Gerst
- Gluten
- Haver
- May contain traces of allergens
- Selderij
- Pinda's
- Noten
- Sesamzaad
This recipe provides 286 grams of vegetables per portion.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
40 g
Bulgur
(Contains: Tarwe, Gluten May be present: Kamut, Khorasan (tarwe), Rogge, Gerst, Gluten, Haver)
½ sachet(s)
Middle Eastern spice mix
½ piece
Carrot
½ piece
Courgette
½ piece
Romano pepper
5 g
Fresh mint
(May be present: Selderij)
½ piece
Orange
10 g
Pumpkin seeds
(May be present: Pinda's, Noten, Sesamzaad)
20 g
Arugula & lamb's lettuce
50 g
Feta
(Contains: Melk (inclusief lactose))
15 g
Kalamata olives
Not included in your delivery
¼ piece
(Low sodium) vegetable stock cube
½ tablespoon
Olive oil
½ tablespoon
Extra virgin olive oil
½ tablespoon
Red wine vinegar
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2334 kJ
Calories558 kcal
Fat33.7 g
Saturated Fat12.3 g
Carbohydrate43.9 g
Sugar13.9 g
Dietary Fiber9.5 g
Protein19.6 g
Salt3.2 g
Potassium551.7 mg
Calcium74.8 mg
Iron1.8 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Pan with Lid
•Small Bowl
•Large Frying Pan
•Salad Bowl
•Small Frying Pan
Cooking Steps
1
- Boil plenty of water in a lidded pot or saucepan, and crumble in the stock cube (see pantry for amount).
- Weigh the bulgur and add it to the saucepan, then boil for 10 minutes with the lid on. Drain when finished, then mix in the Middle Eastern spices. Put the lid back on the pan and set aside until serving.
- Chop the carrot into crescents. Slice the courgette into 0.5cm thick rounds.
- Slice the Romano pepper into thin strips.
2
- Heat a drizzle of olive oil in a large frying pan over medium-high heat. Fry the carrot, courgette and Romano pepper for 8 - 10 minutes. Season with salt and pepper to taste.
- Finely chop the mint.
- In a small bowl, mix the mint, the extra virgin olive oil and red wine vinegar. Season with salt and pepper to taste.
3
- Heat a small frying pan over high heat and toast the pumpkin seeds until they start to pop. Remove from the pan and set aside.
- Use a sharp knife to remove the skin of the orange, then cut the flesh into small cubes.
- Cut the kalamata olives in half.
- In a salad bowl, mix the bulgur with the salad leaves and three-quarters of the dressing.
4
- Serve the bulgur salad on deep plates.
- Serve the vegetables and orange on top.
- Crumble over the feta and garnish with the olives and pumpkin seeds.
- Drizzle the rest of the dressing over the salad.
