A hearty and nutritious vegetarian bowl featuring spice-roasted cauliflower and chickpeas over a bed of fluffy bulgur wheat, all brought together with a creamy lemon-tahini dressing. A perfect balanced meal.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 1 medium head of cauliflower (approx. 500g), cut into florets
- 1 can (400g) chickpeas, rinsed and drained
- 2 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp ground coriander
- Salt and freshly ground black pepper to taste
- 100g bulgur wheat
- 200ml vegetable broth or water
- 150g plain Greek yogurt
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 clove garlic, minced
- 2-3 tbsp water (to thin the dressing)
- Handful of fresh parsley, chopped
Disponível para membros NutriPro.
Instruções
- 1.Preheat oven to 200°C. On a large baking sheet, toss the cauliflower florets and chickpeas with olive oil, cumin, smoked paprika, coriander, salt, and pepper.
- 2.Spread the mixture in a single layer and roast for 25-30 minutes, or until the cauliflower is tender and lightly browned at the edges.
- 3.While the vegetables are roasting, prepare the bulgur. In a small pot, bring the vegetable broth or water to a boil. Add the bulgur, stir once, reduce heat to low, cover, and simmer for 12-15 minutes, or until all the liquid is absorbed. Fluff with a fork.
- 4.Prepare the dressing. In a small bowl, whisk together the Greek yogurt, tahini, lemon juice, and minced garlic. Add water, 1 tablespoon at a time, until you reach your desired consistency. Season with a pinch of salt.
- 5.To assemble, divide the cooked bulgur between two bowls. Top with the roasted cauliflower and chickpeas. Drizzle generously with the tahini-yogurt dressing and garnish with fresh parsley.
Informações Nutricionais
Porque esta receita
This recipe is a perfectly balanced vegetarian meal, rich in plant-based protein from chickpeas and yogurt, and high in fiber from bulgur and cauliflower. It supports digestive health and provides sustained energy, while healthy fats from tahini aid nutrient absorption.
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