The first main dish to start off the summer, is this fresh and light plate of Minted broad beans, courgette ribbons, lemony Bulgur wheat, feta and Prosciutto. This beautiful dish is perfect for a late lunch in the sun with friends and a glass or two of chilled white wine. If you are vegetarian simply omit the Prosciutto, and for vegans also the Feta, however vegan feta imitations can be found in most supermarkets so I would recommend substituting with that for the added saltiness.
This simple dish can be made in under 20 minutes, so it’s great for when you don’t want to be stuck inside in a hot kitchen all day. No specialist equipment is needed at all so this is great for cooks of all levels.
If like me you’re struggling to find fresh broad beans, most large stores sell bags of them frozen next to the peas and sweetcorn. Just defrost them half an hour before and you’re good to go.
Ingredients serves 2 adults
- 80g Bulgur Wheat
- 320ml Boiling water
- 240g broad beans fresh or frozen
- 25 fresh mint leaves julienne
- 1 large courgette
- 3 tbsp Olive oil
- 2 tsp Maldon sea salt
- Black pepper
- zest and juice 1 Lemon
- 80g crumbled Feta (optional)
- 4-6 sheets Prosciutto (optional)
Method
In a small sauce pan, bring the 320ml of salted water to a boil.
Add the Bulgur wheat and boil with the lid on for 20 minutes. Strain off any remaining water and leave to cool in a bowl.
Meanwhile slice the mint leaves julienne style (see image below) by stacking the leaves together and slicing thinly.
Prepare the Courgette by taking long strips using a vegetable peeler to create thin ribbons, discard the wet seedy inner core.
Place 1tbsp of the olive oil into a frying pan and heat on medium. Add the Broad beans.
Toss the beans in the oil with 1tsp salt, black pepper and 1 tsp of lemon juice. Continue to cook for 3-5 minutes until warmed through and a little toasty. Set aside.
Bring another small pan of water to the boil. Also prepare a bowl with ice water.
Throw the courgette ribbons into the boiling water and allow to cook for 1 minute. Immediately transfer the courgette to the ice water using tongs. This helps to keep the ribbons crisp and colourful.
Returning back to the Bulgur wheat, add in 1 tbsp of olive oil, 1tsp Maldon salt, black pepper and the juice and zest of 1 lemon. Mix all together using a fork and make nice and fluffy.
Toss the chilled Courgette ribbons with the excess olive oil, slat and pepper.
Now for the plating. I like to use deep pasta bowls, but use any of your favourite crockery.
Divide the Bulgur wheat between the two dishes, placing in a mound to the side of the plate.
Now sprinkle the Broad Beans onto the center of the dish, followed with the crumbled Feta if using.
Delicately place the Courgette ribbons to the side, making them look full bodied and beautiful.
If you’re using Prosciutto, gently scrunch and pinch to make elegant shapes and add to the plate.
