Speedy White Bean Tabbouleh Bowls
with Feta
This hearty chopped salad, filled with bulgur, fresh veggies and creamy, protein-packed white beans, comes together in under 20 minutes! Salty feta is the only way to top off this enticing combo!
Allergènes:
Blé
Produit dans une installation qui traite le lait, le sésame, les œufs, le poisson, les crustacés, les moutardes, les noix, les arachides, le blé, le soja et les sulfites.
Durée de préparation20 minutes
Temps de cuisson10 minutes
DifficultéIntermédiaire
Ingrédients
quantité par portion
1 pièce(s)
Haricots cannellini
½ tasse(s)
Boulgour
(Contient Blé)
¼ tasse(s)
Feta, émietté
1 pièce(s)
Tomate
14 g
Persil
1 pièce(s)
Gousses d'ail
1 pièce(s)
Citron
1 pièce(s)
Oignon vert
28 g
Bébés épinards
1 pièce(s)
Poivron
Pas inclus dans votre livraison
0.06 cc
Poivre*
½ cc
Sucre*
2 cs
Huile*
0.38 cc
Sel*
Informations nutritionnelles
Énergie (kcal)560 kcal
Graisses16 g
dont saturés2.5 g
Glucides89 g
dont sucres6 g
Fibres18 g
Protéines24 g
Cholestérol0 mg
Sel700 mg
Gras Trans0 g
Potassium1200 mg
Calcium225 mg
Fer6.5 mg
Ustensiles
•Casserole moyenne
•Cuillères à mesurer
•Verre doseur
•Passoire
•Grand bol
•Fouet
Instructions
1
- Add 3/4 cup water and 1/2 tsp salt to a medium pot. Cover and bring to a boil over high heat.
- Once boiling, add bulgur. Stir to combine, then cover and remove the pot from heat.
- Place in the fridge until bulgur is tender and liquid is absorbed, 15-16 min.
- Fluff bulgur with a fork.
2
- Meanwhile, cut tomato into 1/4 inch pieces.
- Core, then cut pepper into 1/4-inch pieces.
- Roughly chop parsley.
- Roughly chop spinach.
- Juice lemon.
- Thinly slice green onion.
- Peel, then mince or grate garlic.
- Using a strainer, drain and rinse beans, then pat dry with paper towel.
3
- Add 1 1/2 tbsp lemon juice, 2 tbsp oil, 1/2 tsp sugar and 1/4 tsp garlic to a large bowl (NOTE: Reference garlic guide.) Season with salt and pepper, then whisk to combine.
- Add beans, parsley, tomatoes, peppers, bulgur, spinach, half the green onions and half the feta. Toss to combine. Season with salt and pepper, to taste.
4
- Divide white bean tabbouleh between plates, then sprinkle with remaining feta and remaining green onions.
- Serve immediately or refrigerate until ready to eat.