Mediterranean grain bowl with lemon & dill houmous

• 份量: 2 servings
• 总时间: 15 minutes

配料

1 pouch of Jamie Oliver Mega Med Grains

½ a red onion

red wine vinegar

160g ripe mixed-colour cherry tomatoes

1 Persian or baby cucumber

olive oil

1 bunch of fresh dill (20g)

6 Kalamata olives (stone in)

20g feta cheese

1 clove of garlic

1 x 570g jar queen chickpeas

50g tahini

1 lemon

步骤

Heat the grains according to packet instructions, then set aside.

Very finely slice the red onion, then place in a small bowl with 2 tablespoons of red wine vinegar and a pinch of sea salt and black pepper. Scrunch it all together and set aside for at least 10 minutes, or up to 3 days.

Halve or quarter the tomatoes and finely slice the cucumber. Season to perfection, then drizzle over a little olive oil and 1 tablespoon of vinegar and pick over a few sprigs of dill.

To make the houmous, peel the garlic and place in a blender along with most of the chickpeas (reserving a few for garnish), 4 tablespoons of their liquid, the remaining dill (stalks and all), the tahini and 1 tablespoon of oil. Grate in most of the lemon zest (reserving some for garnish) and squeeze in the juice, then add a good pinch of black pepper and blitz until smooth. Season to perfection.

Divide half of the houmous between 2 shallow bowls, saving the rest for another day – it will keep happily in an airtight container in the fridge for up to 3 days.

Use the back of a spoon to spread the houmous across the bottom of the bowls, then divide the grains, pickled onions, tomato salad and reserved chickpeas between them. Squash, destone and tear over the olives, crumble over the feta and grate over the remaining lemon zest.

营养

• 卡路里: 443
• 总脂肪: 22.6 g
• 饱和脂肪: 4.6 g
• 钠: 1.8 g
• 总碳水化合物: 43.9 g
• 膳食纤维: 9.6 g
• 总糖: 10.8 g
• 蛋白质: 13.9 g