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Tabbouleh, green beans, cashews and mint
This Middle Eastern style salad is full of delicious flavours.
What you need
- 225 g bulgar wheat
- 50 g shelled cashew nuts
- 25 g butter
- 100 g fine green beans, trimmed and cut into 2 1/2 cm lengths
- 2 sticks celery, trimmed and sliced
- 1 small red onion, peeled and finely chopped
- 50 g raisins
- 6 tsp chopped fresh mint
- 100 ml olive oil
- freshly squeezed juice of 1 lemon
- freshly squeezed juice of 1 lime
- freshly ground black pepper
- 1 tsp ground cinnamon
Method
Place the wheat in a bowl. Cover with plenty of cold water. Leave to soak for 30 min.
Toast the cashew nuts under a preheated hot grill for 3-4 min until golden.
Melt the butter in a heavy based saucepan. Add the beans, celery and onion. Saute for 3-4 min.
Drain off any remaining water from the wheat. Mix the wheat with the nuts and raisins. Stir in the cooked bean mixture and remaining ingredients.
Chill the salad for 1-1 days to allow flavours to develop.
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Preparation 5 minutes Cook 6 minutes Waiting » 1 hour Chill 1 hour - 2 hours Total 1 hour, 11 minutes -
Energy 584 kcal/serving Fat 16.9 g/serving Carbohydrates 251.81 g/serving Glycaemic Index 44 Glycaemic Load 28.26 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2447 | 1181 | 10475 | 8350 |
| Energy (kcal) | 584 | 282 | 2500 | 2000 |
| Protein (g) | 10.7 | 5.14 | ||
| Carbohydrate (g) | 64.5 | 31.1 | 345 | 275 |
| Fat (g) | 35.1 | 16.9 | 95 | 70 |
| Fat (saturated) (g) | 7.67 | 3.70 | ||
| Fibre (g) | 13.4 | 6.49 | ||
| Sodium (mg) | 85.3 | 41.1 | ||
| Salt (equivalent) (g) | 0.21 | 0.10 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 66.9 | 32.3 | 800 |
| Vitamin B-12 (µg) | 0.01 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.35 | 0.17 | 2 |
| Vitamin C (mg) | 12.4 | 5.96 | 60 |
| Vitamin D (µg) | 4.67 | 2.25 | 266 |
| Vitamin E (mg) | 3.38 | 1.63 | 10 |
| Zinc (mg) | 2.11 | 1.02 | 15 |
| Calcium (mg) | 66.5 | 32.1 | 800 |
| Folate (mcg) | 48.7 | 23.5 | 200 |
| Iron (mg) | 3.23 | 1.56 | 14 |
| Magnesium (mg) | 146 | 70.7 | 300 |
| Niacin (mg) | 3.51 | 1.69 | 18 |
| Pantothenic acid (mg) | 0.89 | 0.43 | 6 |
| Riboflavin (mg) | 0.15 | 0.07 | 1.6 |
| Phosphorous (mg) | 280 | 135 | 800 |
| Thiamin (mg) | 0.23 | 0.11 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Corn-free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible black pepper, fresh mint or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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