Tabbouleh

Developed by Kerstin Rodgers, Ms Marmite Lover www.msmarmitelover.com

Kerstin says: “Bulgar wheat comes in different grades: coarse, medium, fine and extra fine. We aren’t using water to cook the bulgar wheat, which I find makes the salad soggy and heavy. The juices of the tomato, vegetables and herbs will plump up the wheat, so no cooking is required. For this method, the bulgar must be fine. Tabbouleh is traditionally served on lettuce or cabbage leaves, and these are used as scoops. When picking the leaves from the parsley, finer stems can be included while thick stems should be discarded.”

Serves 2 – 4

Ingredients

  • 30g (2 tbsps) bulgar wheat, fine or extra fine, washed
  • 10 cherry tomatoes, diced
  • 3 spring onions, trimmed and finely sliced
  • 60g (2 packets or pots) flat leaf parsley, picked, finely chopped
  • 30g (1 pack or pots) mint leaves, picked, finely chopped
  • Juice of 1 lemon
  • 50ml olive oil
  • 1/4 tsp cinnamon, ground
  • 1/4 tsp all spice, ground
  • 1/4 tsp sweet paprika, ground
  • 1/4 tsp of black pepper, ground
  • 1 tsp sea salt

Method

The bulgar can be washed in a sieve where it will soak up the water.

Chopping by hand very finely is key to this salad; take your time preparing it.

Put the tomatoes, spring onions, parsley and mint into a large bowl. Mix the lemon with the olive oil, salt and spices in another small bowl.

Add the bulgar wheat to the bowl of vegetables, then pour over the dressing.

Leave in the fridge for at least half an hour so that the flavours can be absorbed. Fluff with a fork before serving.

Minted Grain Salad

  • Serves: 2
  • Preparation time: 10m
  • Cooking time: 25-30m

Ingredients

  • 50g quinoa
  • 50g buckwheat
  • 50g quick cook farro dicocco
  • 750ml vegetable stock
  • 2 tomatoes, diced
  • 120g cucumber, diced
  • 100g pomegranate seeds
  • 1 pot mint, leaves roughly torn
  • 3 tbsp natural yogurt

Method

  • Cook the grains in the stock for 12-15 minutes until tender, drain well and cool.
  • Mix in the tomatoes, cucumber, pomegranate seeds and mint and season. Place on a serving platter and drizzle over the yogurt.

 

Nutritional Information

  Per Serving
Kcal 346
Sugar 12.2g
Fat 3.9g
Sat Fat 0.7g
Salt 2.4g

Chicken, Parsley & Spelt Risotto

  • Serves: 4
  • Preparation time: 15m
  • Cooking time: 20-25m

Ingredients

  • 1 tbsp olive oil
  • 500g chicken breast, diced
  • 1 onion, chopped
  • 1 red pepper, diced
  • 1 clove garlic, crushed
  • 250g pearled spelt
  • 150ml white wine
  • 700ml hot chicken stock
  • 1 pot curly parsley, roughly chopped
  • 25g Parmesan, grated

Method

  • Heat the oil in a large frying pan and fry the chicken, onion, pepper and garlic for 5 minutes. Stir in the spelt and add the wine, cook until nearly all absorbed.
  • Gradually add in the stock a little at a time and cook gently, covered for 20-25 minutes until the grains are tender and chicken is cooked throughout.
  • Stir in the parsley and Parmesan and season to taste.

Nutritional Information

  Per Serving
kcals 480
Sugar 5.3g
Fat 7.5g
Sat Fat 2.4g
Salt 0.8g

Lentil, Roasted Beetroot & Parsley Salad

  • Serves: 2
  • Preparation time: 10m
  • Cooking time: 25-30m

Ingredients

  • 100g dried Puy lentils
  • 2 raw whole beetroot, scrubbed and cut into wedges
  • 2 tbsp olive oil
  • 200g baby plum tomatoes
  • 2 tsp white wine vinegar
  • 1 tsp Dijon mustard
  • 1 tsp creamed horseradish sauce
  • 25g fresh parsley, roughly chopped

Method

  • Preheat the oven to 200°C, gas mark 6.
  • Cook the lentils in boiling water for 25-30 minutes. Drain and rinse under cold water.
  • Meanwhile, place the beetroot in a roasting tin and toss in 1 tbsp oil. Roast for 15 minutes. Add the tomatoes to the beetroot and roast for 10 minutes. Mix into the lentils.
  • Whisk the remaining oil, vinegar, Dijon and horseradish sauce together and toss into the salad with the parsley. Season to taste.

Nutritional Information

  Per Serving
Kcal 321
Sugar 13g
Fat 13g
Saturated Fat 1.8g
Salt 0.5g