A tasty grain mixed with salty feta and fresh beans. The ingredients for the salsa are all rich sources of Vitamin C, so serve as quickly as possible.
Ingredients
- 10 oz (280 g) bulgur wheat
- 10 fl oz (300 ml) hot vegetable stock
- 5½ oz (150 g) fine green beans, chopped into ½ in (1 cm) pieces
- salt and freshly ground black pepper
- 4½ oz (125 g) reduced-fat feta cheese, crumbled
For the Salsa
How to Make It
- First, Make the Salsa mix all the ingredients together in a small bowl and let stand for a while to allow the flavors to develop.
- Put 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. Let stand for 8–10 minutes then fluff up with a fork, separating the grains.
- 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.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 370 kcal Calories from Fat: 36 kcal |
|
% Daily Value*
|
| Total Fat 4 g 11% |
Saturated Fat 2 g 10% |
Trans Fat 0.0 g |
Sodium 0.5 mg 0% |
carbohydrates 70 g 54% |
Dietary Fiber 2.5 g 7% |
Sugars 16 g 18% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |