Black Bean Bulgur Bowl with Avocado Pico De Gallo

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, September 17, 2017.

Cook your bulgur in advance to make this meal even quicker on the night. Remove seeds from chilli if you prefer less heat, or omit completely if preferred.


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
  • 100g baby spinach leaves
  • 1 can black beans
  • Juice of ½ lemon
  • 2 tablespoons veggie 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

  1. Bring a full kettle to the boil. Heat a drizzle of oil in a medium pot (with a lid) on medium heat. Cook onion and salt for about 3 minutes, until soft. Add spice mix and bulgur and cook a further 1 minute, stirring. Add stock and water and bring to a boil. Cover, turn off heat and leave to steam for 10 minutes, until tender.
  2. 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.
  3. Prepare avocado pico de gallo. Finely dice tomato; finely chop first measure of chilli; zest and juice lime. Combine in a medium bowl with second measure of onion, coriander and garlic.
  4. 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 remaining avocado pico de gallo ingredients, season with salt and pepper and gently toss to combine.
  5. 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.
  6. To serve, divide black bean bulgur between bowls and top with lettuce and a spoonful of avocado pico de gallo. Garnish with chilli (if using) and sprinkle over spicy rockmelon seeds.

Nutritional Information

Energy 2500 kj
598 kcal
Protein 26.5g
Carbohydrate 63.7g
Fat 21.9g