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Roasted Chickpea, Chicken and Bulgur Salad
with Mint and Feta
This vibrant salad is bursting with herbaceous goodness! Juicy chicken breast adds extra protein while fibre-dense chickpeas are roasted with spices to add extra oomph!
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
½ cup
Bulgur Wheat
(Contains Wheat)
370 mL
Chickpeas
1 unit
Shallot
28 g
Sultana Raisins
1 unit
Sweet Bell Pepper
56 g
Baby Spinach
7 g
Mint
1 unit
Lemon
1 unit
Garlic, cloves
1 tbsp
Turkish Spice Blend
(Contains Sulphites)
½ cup
Feta Cheese, crumbled
(Contains Milk)
7 g
Parsley
2 unit
Chicken Breasts
Not included in your delivery
4.5 tbsp
Oil*
0.63 tsp
Salt*
½ tsp
Sugar*
0.13 tsp
Pepper*
1 tbsp
Unsalted Butter*
(Contains Milk)
Nutrition Values
Utensils
Instructions
Before starting, preheat the oven to 425°F. Wash and dry all produce. Place a large bowl in the fridge. Heat a medium pot over medium-high heat. While the pot heats, peel, then mince or grate garlic.Peel, then slice shallot into 1/4-inch half-moons.When the pot is hot, add 1 tbsp (2 tbsp) butter, then swirl the pot until melted. Add shallots. Cook, stirring occasionally, until softened slightly, 2-3 min.Add half the garlic. Cook, stirring often, until fragrant, 30 sec.Add 3/4 cup (1 1/2 cups) water and 1/4 tsp (1/2 tsp) salt. Cover and bring to a boil over high.
Meanwhile, drain and rinse chickpeas, then pat dry with paper towels. Add chickpeas, Turkish Spice Blend and 2 tbsp oil to an unlined baking sheet. Season with pepper and 1/4 tsp salt, then toss to coat. (NOTE: For 4 ppl, use 2 baking sheets, with 2 tbsp oil and 1/4 tsp salt per sheet.) Roast chickpeas in the top of the oven, stirring halfway through, until golden-brown, 22-25 min. (NOTE: For 4 ppl, roast in the middle and top of the oven, rotating sheets halfway through.) (TIP: Cover loosely with foil or another baking sheet, if chickpeas start popping.)
Stir bulgur and raisins into the boiling water, then return to a boil. Remove from heat. Cover and let stand until bulgur is tender and liquid is absorbed, 15-17 min. Fluff bulgur with a fork and season with salt and pepper, to taste.Transfer bulgur to the chilled large bowl, then toss a few times. Place in the fridge, tossing occasionally, until no longer hot.Meanwhile, pat chicken dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium heat.When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry on one side until golden, 6-7 min. Flip, then cover and continue cooking, until cooked through, 6-7 min.**
Meanwhile, core, then cut pepper into 1/2-inch pieces. Roughly chop mint. Roughly chop parsley. Zest, then juice lemon. Add lemon zest, lemon juice, remaining garlic, 1/2 tsp (1 tsp) sugar and 2 1/2 tbsp (5 tbsp) oil to a small bowl. Season with salt and pepper, to taste, then whisk to combine.
Once bulgur is no longer hot, add peppers, spinach, mint, half the parsley and half the chickpeas to the bowl. Drizzle vinaigrette over top, then toss to combine.
Thinly slice chicken.Divide salad between plates. Top with remaining chickpeas and chicken. Sprinkle feta and remaining parsley over top.
