Bulgar wheat with chickpeas and feta
As an alternative to rice and pasta, try bulgar wheat. This filling grain has a delicious nutty flavour and is easy to digest. It is a great source of slow-release carbohydrate, providing a steady flow of energy. As a wholegrain, it is high in fibre and other essential vitamins and antioxidants. It is important for vegetarians to eat a variety of protein sources to ensure an adequate intake of good-quality protein, and this is provided by the bulgar wheat and chickpeas.
Ingredients
Per portion: 465kcal, 35g protein, 17g fat, 45g carbohydrate
200g bulgar wheat
25g fresh flat-leaf parsley, roughly chopped
1 red onion, finely sliced
1 lemon
410g can chickpeas, drained and rinsed
6 canned artichoke hearts, cut in half
150g feta cheese, diced
1 red pepper, finely chopped
Handful of black olives, halved
2 tbsp extra-virgin olive oil
Method
Rinse the bulgar wheat in cold water. Place in a bowl and cover with hot water. Cover with a cloth and leave for 20 minutes.
Drain the bulgar wheat and squeeze out the excess liquid. Stir in the chopped parsley and onion.
Cut the lemon in half and squeeze one half over the bulgar wheat, discarding any pips. Cut the other half into wedges and set aside.
Fold the remaining ingredients into the bulgar wheat. Serve with the lemon wedges and a few whole parsley leaves to garnish.
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