- Mediterranean Bulgur Bowl.jpg (29.93 KiB) Viewed 498 times
Preparation Time: 10 minutes
Cooking time: 20 minutes
Serves: 4
If served as four portions, provides 311 cals, 9g fat (of which 2g saturates), 6g sugar and 0.5g salt per portion.
Ingredients
- 1 cup bulgur
- ½ tsp ground cumin
- ¼ tsp salt
- 2 cups water
- 425g (15oz) tinned/jar garbanzo beans or chickpeas, rinsed and drained
- 6 ounces fresh baby spinach (about 8 cups)
- 2 cups cherry tomatoes, halved
- 1 small red onion, halved and thinly sliced
- ½ cup crumbled feta cheese
- ¼ cup hummus
- 2 tbsp chopped fresh mint
- 2 tbsp lemon juice
Method
1. In a 6 quart stockpot, combine the first 4 ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in garbanzo beans; heat through.
2. Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm, or refrigerate and serve cold.
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