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Apple and kale tabbouleh recipe

Apple and kale tabbouleh recipe

1 rating

Created by The Tesco Real Food team

Tabbouleh is a wonderfully flavoursome and fragrant sharing dish for summer feasts, but is delicious enjoyed all year round. This autumnal twist features sweet Cox apples and earthy kale. Keep it in the fridge for a wholesome lunch or serve it as part of a get-together meal. See method

Ingredients

For the tabbouleh

  • 150g bulgur wheat
  • 1 vegetable stock pot
  • 100g curly kale, finely shredded
  • 4 spring onions, finely chopped
  • ½ cucumber, deseeded and finely diced
  • 2 Cox apples, cored and finely diced
  • 80g chopped walnut pieces
  • 80g pack pomegranate seeds​
  • 30g pack fresh parsley, leaves picked and finely chopped
  • 15g fresh mint, leaves finely chopped
  • 1½ tsp Lebanese 7 spice
  • juice of 1½ lemons
  • 3 tbsp olive oil
  • pinch of sugar
1 of your 5-a-day and high in unsaturated fat

Each serving contains

  • Energy

    1270kj
    305kcal     15%

  • Fat

    18g 25%

  • Saturates

    2g 12%

  • Sugars

    8g 9%

  • Salt

    0.8g 14%

of the reference intake
Carbohydrate 26.5g Protein 7.2g Fibre 6g

Method

  1. Rinse the bulgur wheat in cold water until the water runs clear. Make up the vegetable stock pot to 600ml in a saucepan, add the bulgur wheat and bring to a simmer. Cook over a very low heat for 15 mins, adding the curly kale (tough stalks removed) for the last 2 mins.
  2. Tip into a bowl and leave to cool slightly. Stir in the spring onions, cucumber, apple, walnut pieces, pomegranate seeds, and the fresh parsley and mint.
  3. In a small bowl, whisk together the Lebanese 7 spice, lemon juice, olive oil and sugar; season well. Pour over the tabbouleh and mix well to coat. Leftovers will keep in an airtight container in the fridge for 3-4 days.

See more Kale recipes

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