Kisir: Bulgur, Chickpea & Herb Bowl
Lunch · Turkish · Ready in 15 min · Serves 2
Kısır, the Turkish herb-and-bulgur salad, soaked rather than boiled and bulked with chickpeas. Vegan, 19g of fibre, and on the table in fifteen minutes.
Per serving
- Calories
- 491
- Protein
- 17 g
- Carbs
- 72 g
- Fat
- 15 g
- Fibre
- 19 g
Vitamins and minerals, % of a day’s needs
- Iron31%
- Vitamin D0%
- B120%
- Zinc26%
- Magnesium37%
- Omega-311%
- Folate27%
- Calcium11%
- Potassium22%
- Vitamin C48%
- Riboflavin11%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 100 g Bulgur wheat
- 250 g Chickpeas, drained
- 100 g Cucumber
- 30 g Tomato paste
- 20 ml Olive oil
- 30 ml Lemon juice
- 40 g Spring onion, sliced
- 25 g Fresh parsley, chopped
- 10 g Fresh mint, chopped
- 2 tsp Aleppo pepper flakes
- 200 ml Boiling water
Method
- 1
Put the 100g of bulgur wheat in a bowl, pour over 200ml boiling water, cover with a plate and leave it to soak off the heat for 10 minutes until the grains have swollen and no water is left in the bottom.
- 2
While the bulgur stands, dice the 100g cucumber, slice the 40g spring onion and chop the 25g parsley and 10g mint.
- 3
Whisk 30g tomato paste with 20ml olive oil, 30ml lemon juice and 2 tsp Aleppo pepper flakes until it pours evenly.
- 4
Fork the bulgur to separate the grains, then fold in the 250g of drained chickpeas, the chopped vegetables and herbs, and the dressing.
