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Spiced Bulgur Wheat With Feta And A Fruity Salsa

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.





Small Bowl

Large Heatproof Bowl



Recipe Ingredients:
10 oz (300g) bulgur wheat
10 fl. oz. (300ml) hot vegetable stock
5.5 oz (150g) fine green beans, chopped into 1cm ( 1/2 in) pieces
Salt and freshly ground black pepper
4.5 oz (125g) reduced-fat feta cheese, crumbled
1/2  fresh pineapple, diced
1  mango, diced
Juice of 1/2 a lime
1  red chilli, deseeded and finely chopped
Recipe Method:
1.  First, make the salsa: mix all the ingredients together in a small bowl and leave to sit for a while to allow the flavours to develop.
2.  Tip 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. Allow to sit for 8–10 minutes then fluff up with a fork, separating the grains.
3.  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.
Fat:  21.62 gFiber: 66.6 g
Iron: 10.73 mgSugar: 89.29 g
Calcium: 251.59 mgSodium: 3166.11 mg
Potassium: 2530.03 mgCalories: 1685.76 kcal
Protein: 70.2 gVitamin A: 4684.3 IU
Vitamin C: 388.83 gCarbohydrates: 270.39 g
Saturated Fat: 10.1 gCholesterol: 68.34 mg
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