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Apple and kale tabbouleh recipe

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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

Serves 6
Takes 40 mins
305 calories / serving
Healthy
Vegan
Vegetarian
Dairy-free

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

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.
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.
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