Bean and pea tabouli with chargrilled sumac salmon

Bean and pea tabouli with chargrilled sumac salmon

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With less than 500 calories per serve, this is a tasty and healthy mid-week option for the whole family.

The ingredient of Bean and pea tabouli with chargrilled sumac salmon

  1. 750ml (3 cups) water
  2. 115g (2/3 cup) cracked wheat
  3. 2 (about 450g) salmon fillets
  4. 2 teaspoons ground sumac
  5. 1 lemon, zested, juiced
  6. 1 1/2 tablespoons Cobram Estate Australian Extra Virgin Olive Oil Light Flavour Intensity
  7. 150g green beans, sliced diagonally
  8. 80g (1/2 cup) frozen baby peas
  9. 1 cup fresh mint leaves, chopped
  10. 1/2 cup fresh dill, chopped
  11. 50g reduced-fat feta, crumbled
  12. 3 green shallots, thinly sliced
  13. No-fat Greek yoghurt, to serve
  14. 2 tablespoons pistachio kernels, toasted, chopped

The instruction how to make Bean and pea tabouli with chargrilled sumac salmon

  1. Bring water and cracked wheat to the boil over high heat. Reduce to low. Simmer for 15 minutes or until tender. Drain and refresh in cold water.
  2. Meanwhile, combine the salmon, sumac, 2 teaspoons lemon juice and 2 teaspoons oil in bowl. Season. Cover and chill for 10 minutes.
  3. Combine remaining juice and oil in a bowl. Season. Cover beans and peas with boiling water in a heatproof bowl. Stand for 2 minutes until tender crisp. Drain. Refresh under cold water.
  4. Preheat chargrill on medium. Cook the salmon, turning, for 4-5 minutes for medium or until cooked to your liking. Rest for 2 minutes. Flake into large pieces. Discard the skin.
  5. Place cracked wheat, beans, peas, zest, mint, dill, feta and shallot in bowl. Pour over juice mixture. Season. Toss to combine. Divide among serving bowls. Top with salmon. Drizzle with yoghurt and sprinkle with pistachio.

Nutritions of Bean and pea tabouli with chargrilled sumac salmon

calories: 497.359 calories
calories: 25 grams fat
calories: 6 grams saturated fat
calories: 24 grams carbohydrates
calories:
calories:
calories: 41 grams protein
calories:
calories:
calories: https://schema.org
calories: NutritionInformation

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