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.
SERVES 4
PREP TIME 15 MINS
COOK TIME 10 MINS
Small Bowl
Large Heatproof Bowl
Pan
Drainer
| 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 |
| 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 g | Fiber: 66.6 g |
| Iron: 10.73 mg | Sugar: 89.29 g |
| Calcium: 251.59 mg | Sodium: 3166.11 mg |
| Potassium: 2530.03 mg | Calories: 1685.76 kcal |
| Protein: 70.2 g | Vitamin A: 4684.3 IU |
| Vitamin C: 388.83 g | Carbohydrates: 270.39 g |
| Saturated Fat: 10.1 g | Cholesterol: 68.34 mg |