Bulgur wheat tabbouleh with courgette & houmous
SMARTPOINTS: Green 4 | Blue 4 | Purple 3
The nutty flavour and firm texture of bulgur wheat makes it well suited to salads. Here, we’ve boosted a classic tabbouleh with zero heroes courgette and pomegranate. SERVES 4
PREP TIME 10 MINS + STANDING
COOK TIME 15 MINS ● 60g bulgur wheat, rinsed ● Large bunch fresh flat-leaf parsley, chopped (100g) ● Bunch fresh mint, chopped (30g)
● 200g tomatoes, finely chopped
● 6 spring onions, trimmed and chopped
● Juice of 2 lemons
● 1 tbsp olive oil ● Calorie-controlled cooking spray
● 2 courgettes, halved and peeled into ribbons using a vegetable peeler
● 80g reduced-fat houmous, to serve
● 4 tbsp pomegranate seeds, to serve
STEP 1 Bring a small pan of water to the boil, add the bulgur wheat and cook for 7-8 mins until just tender – it should still have some bite. Drain and refresh under cold running water, then drain again. Press any excess moisture out using the back of a spoon.
STEP 2 Transfer the bulgur wheat to a large bowl and mix in the herbs, tomatoes, spring onions, lemon juice, oil and a large pinch of salt. Season with freshly-ground black pepper and set aside for 10 mins to allow the bulgur to soak up the dressing.
STEP 3 Heat a large nonstick griddle pan over a high heat. Mist the courgette ribbons with cooking spray and griddle for 1-2 mins until tender and charred – do this in batches.
STEP 4 To serve, spread the houmous over a large serving plate, spoon over the tabbouleh, top with the courgette and scatter over the pomegranate seeds.
TIP: If you like, crumble over 80g light feta before serving. The dish will no longer be vegan or dairy free. (Points change to Green 5 | Blue 5 | Purple 4)