Crispy Chickpea Tabbouleh Bowls with Creamy Feta Dressing

• 分量: 2 servings
• 調理時間: 30 minutes
• 総時間: 40 minutes

材料

½ cup Feta Cheese

1 unit Chickpeas

4 tablespoon Sour Cream

1 unit Lemon

1 unit Mini Cucumber

1 tablespoon Harissa Powder

1 unit Tomato

2 unit Scallions

1 unit Bell Pepper

½ cup Bulgur Wheat

¼ ounce Dill

11 teaspoon (tsp) Olive Oil

3 teaspoon (tsp) Salt

手順

• Adjust rack to top position (top and middle positions for 4 servings) and preheat oven to 425 degrees. Wash and dry produce. • Core, deseed, and dice bell pepper into ½-inch pieces. Drain and rinse chickpeas; pat very dry with paper towels.

• Toss bell pepper and chickpeas on a baking sheet with a large drizzle of olive oil, 1 tsp harissa powder (2 tsp for 4 servings), and salt. (You’ll use more harissa powder in the next step.) (For 4, divide between 2 baking sheets; roast on top and middle racks.) • Roast on top rack until bell pepper is softened and chickpeas are lightly browned, 18-20 minutes. (It’s natural for chickpeas to pop a bit while roasting.)

• While bell pepper and chickpeas roast, in a small pot, combine bulgur, 1 cup water, ½ tsp harissa powder (be sure to measure), and salt (we used ½ tsp). (For 4 servings, use 2 cups water, 1 tsp harissa powder; we used 1 tsp salt.) Bring to a boil, then cover and reduce to a low simmer. Cook until water has absorbed and bulgur is tender, 12-15 minutes. • Keep covered off heat until ready to use in step 5.

• Meanwhile, zest and halve lemon. Trim and finely dice cucumber and tomato. Trim and thinly slice scallions, separating whites from greens; mince whites. Pick and mince fronds from dill. • In a small bowl, whisk together sour cream, 2 TBSP feta (4 TBSP for 4 servings), and 1 TBSP olive oil. (You’ll use the remaining feta in the next step.) Add water 1 tsp at a time until mixture reaches a drizzling consistency. Season with salt and pepper.

• Squeeze juice from one lemon half (juice from whole lemon for 4 servings) into a large bowl. Whisk in lemon zest, 2 TBSP olive oil (4 TBSP for 4), and salt (we used ¼ tsp; ½ tsp for 4). • If necessary, drain any excess water from bulgur, then stir into bowl along with cucumber, tomato, scallion whites, remaining feta, and minced dill to taste (start with half and add more from there if desired). Taste and season with salt and pepper.

• Divide tabbouleh between bowls. Top with roasted bell pepper and chickpeas. Drizzle with feta dressing and sprinkle with scallion greens. Cut any remaining lemon into wedges and serve on the side.

栄養

• カロリー: 770 kcal
• 脂肪総量: 38 g
• 飽和脂肪: 8 g
• コレステロール: 25 mg
• ナトリウム: 1370 mg
• 炭水化物総量: 81 g
• 食物繊維: 15 g
• 糖質総量: 10 g
• タンパク質: 22 g