Chickpea, Tenderstem® broccoli and Bulgur Wheat Pilaf by Yasmin Khan

Chickpea, Tenderstem® broccoli and Bulgur Wheat Pilaf by Yasmin Khan

A perfect, fresh mid-week meal created by Yasmin Khan and inspired by Palestine. Taking just under half an hour to prepare, it is the ideal choice for a quick and delicious culinary adventure.

Yasmin said: “Palestinian food is characterised by its abundant use of fresh herbs which are added to salads by the handful to create uplifting and enlivening dishes. Here, fresh mint, chives and parsley are paired with nutty bulgur and steamed Tenderstem® broccoli for a quick, wholesome and healthy meal.

Preparation time

10 minutes

Cooking time

15 minutes

Serves

4

Dietary requirements

  • Vegetarian

Nutritional information per serving

  • kcal 523
  • Fat 31.5g
  • Saturates 6.9g
  • Carbs 51.5g
  • Sugars 2.6g
  • Fibre 9.1g
  • Protein 16.1g
  • Salt 1.9g

Method

  1. Cook the bulgur wheat in a large saucepan of salted boiling water for 15 minutes, or until it is soft. Drain, rinse with cold water and place in a large serving bowl to cool.

  2. While the bulgur wheat is cooking, place the Tenderstem® broccoli in a pot of boiling water and cook for about 4 minutes until just cooked through but still with some bite. Drain, rinse in cold water and set aside.

  3. Add the chickpeas to the bulgur wheat, then stir through the chopped herbs and garlic. Dress the pilaf with the extra virgin olive oil, lemon juice, 1 tsp sea salt and ½ tsp ground black pepper and stir well. Then add the Tenderstem® broccoli and gently fold through the pilaf.

  4. Taste and adjust the seasoning to your preference with salt, pepper and lemon juice, and finish by scattering with the crumbled feta and a final drizzle of extra virgin olive oil.

Nutrition information for Tenderstem® broccoli is based on lab analysis of the raw product commissioned by Tenderstem® broccoli. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® broccoli website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.