Black Bean Bulgur Bowl with Avocado Pico De Gallo
Ready in 30 minutes
• Serves 3
This dish most recently appeared in My Veggie (4 Nights For 2) on Sunday, December 11, 2016.
This dish most recently appeared in My Veggie (4 Nights For 2) on Sunday, December 11, 2016.
Spicy rockmelon seeds give this meal a real kick of flavour
Ingredients
BLACK BEAN BULGUR
- ¾ red onion, finely diced
- ¼ teaspoon salt
- 1 tablespoon Mexican spice mix
- ½ cup bulgur wheat
- ½ cup vegetable stock
- ¼ cup water
- 1 capsicum
- ½ bag baby spinach leaves
- 1 can black beans
- Juice of ½ lemon
- 2 tablespoons chipotle sauce
AVOCADO PICO DE GALLO
- 1 tomato
- ½ chilli, seeds removed if you prefer less heat (optional)
- 1 lime
- ¼ red onion, finely diced
- 3 tablespoons chopped coriander leaves and stalks
- ½ clove garlic, minced
- 1 avocado
TO SERVE
- 1 baby cos lettuce, thinly sliced
- ½ chilli, thinly sliced (optional)
- 35g spicy rockmelon seeds
Steps
-
a full kettle to the boil.
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Heat a drizzle of oil in a medium pot (with a lid) on medium heat. Cook onion and salt for about 3 minutes, until softened. Add Mexican spice mix and bulgur and cook a further 1 minute, stirring, until fragrant. Add stock and water and bring to a boil. Cover, turn off heat and leave to steam for 10 minutes.
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While bulgur is cooking, prepare the rest of the meal. Remove core and seeds from capsicum and dice 1cm; roughly chop spinach; drain and rinse black beans. Set all aside.
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Prepare avocado pico de gallo. Finely dice tomato and chilli and zest and juice lime. Combine in a medium bowl with chopped red onion, coriander and garlic.
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Cut avocado in half lengthways and twist halves to separate. Remove stone using a spoon, scoop out flesh and dice 1cm. Add to bowl with all other ingredients, season with salt and pepper and gently toss to combine
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Fluff up cooked bulgur with a fork and stir through capsicum, spinach, black beans, lemon juice and chipotle sauce. Season to taste with salt pepper.
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divide black bean bulgur between bowls. Top with lettuce and a spoonful of avocado pico de gallo. Garnish with chilli (if desired) and spicy rockmelon seeds.
Nutritional Information
Energy |
2500 kj 598 kcal |
---|---|
Protein | 26.5g |
Carbohydrate | 63.7g |
Fat | 21.9g |