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Ингредиенты
- 125 gm Bulgar wheat, (4oz)
- 600 ml Water, (1 pint)
- 3 sm Courgettes, thickly sliced
- 2 Tbsp. Oil
- 1 x Red onion, finely minced
- 1 x Clove garlic, finely minced
- 3 x Birds eye chillies, deseeded and finely minced
- 2 x Cm, (1inch) piece fresh root ginger, finely minced
- 2 x Cooked medium beetroot, finely diced (2 to 3)
- 1 x Lime, juice of
- 2 Tbsp. Fresh coriander, finely minced Salt and freshly grnd black pepper
Инструкции
- Place the bulgar wheat in the water and cook gently for 10-15 min till the liquid is absorbed.
- Preheat the oven to 220_C, 425_F, Gas Mark 7. Lay the courgettes on a baking tray and sprinkle with 1 Tbsp. of oil, then roast for 30 min.
- Heat the remaining Tbsp. of oil in a pan and cook the onion till softened.
- Add in the garlic, chillies and ginger, cook for 2-3 min then add in the beetroot, lime juice and coriander and heat through.
- Combine with the bulgar wheat and courgettes then season to taste.
- Notes This salad can be eaten hot or possibly cool.
- NOTES : Thenuttygrain of the bulgar wheat blends beautifully with the soft texture of the beetroot and the flavour is heightened by the fresh chilli.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 218g | |
| Recipe makes 6 servings | |
| Calories 72 | |
| Calories from Fat 44 | 61% |
| Total Fat 4.99g | 6% |
| Saturated Fat 0.38g | 2% |
| Trans Fat 0.12g | |
| Cholesterol 0mg | 0% |
| Sodium 14mg | 1% |
| Potassium 234mg | 7% |
| Total Carbs 7.43g | 2% |
| Dietary Fiber 2.0g | 7% |
| Sugars 3.46g | 2% |
| Protein 1.35g | 2% |
