Tabbouleh Bowl with Cajun Fillets
Tabbouleh Bowl with Cajun Fillets — 25 mins family dinner · Summer BBQ set · Vegetarian protein. Part of a three-meal shopping base with household scaling. 1…
Ingredients
- 70g dried bulgur wheat
- 120ml boiling water, or according to packet
- 1 tomato, finely diced
- 1½ spring onions, finely sliced
- 25g feta, crumbled
- 1 tbsp rapeseed oil
- 4g fresh mint, finely chopped
- 4g fresh parsley, finely chopped
- 2g fresh coriander, finely chopped
- 1 small garlic clove, crushed, or ½ tsp roasted garlic purée
- Juice of ½ lemon
- ½ tsp honey
- Black pepper
- ½ x 45g pack Squeaky Bean Chargrilled Cajun Mini Fillets
- 60g plain full-fat yoghurt or Greek yoghurt
Method
- Put the bulgur in a heatproof bowl. Pour over boiling water, cover and leave for 10 minutes, or cook according to packet instructions. Fluff with a fork and cool slightly.
- Before adding feta, honey or salt, remove babies's bulgur portion. Mix it with a little tomato, herbs and yoghurt. Add mashed chickpeas if using.
- For the main tabbouleh, mix the remaining bulgur with tomatoes, spring onions, feta, rapeseed oil, mint, parsley, coriander, garlic, lemon juice, honey and black pepper.
- Warm the Cajun fillets if you want them warm, or serve cold as they are ready-to-eat. Slice them for easier serving.
- Serve the tabbouleh topped with Cajun fillets and spoonfuls of yoghurt.
- For the child aged 2–4 years, keep the Cajun fillets in small pieces and offer extra yoghurt to soften the spice.
Storage and reheating
Tabbouleh is best eaten fresh. Cool cooked meat quickly and refrigerate within 2 hours. Use within 48 hours or freeze uncooked burger patties. Reheat cooked meat only once until steaming hot throughout. For babies, remove portions before adding honey, feta, Cajun fillets, salty cheese, sauces, chilli or added salt. Squash chickpeas if using, break burger patty into tiny soft pieces, shred chicken finely, and keep potato and pitta textures soft.
Safety and substitutions
babies version must not include honey. Feta and Cajun fillets are salty, so keep them out of babies portion. The Cajun fillets contain wheat and pea protein, and the tabbouleh contains wheat/gluten and milk from feta/yoghurt, so treat those as allergens if not already tolerated. Tomatoes should be finely chopped for the toddler and very soft or finely chopped for babies.
Why this recipe works
25 mins family dinner · Summer BBQ set · Vegetarian protein. Part of a three-meal shopping base with household scaling.
Part of a three-meal set
Summer Tabbouleh to BBQ Pittas — Tesco-style tabbouleh with Cajun fillets, BBQ beef burgers with wedges, and chicken kebab pittas using the same summer veg.
Updated 2026-07-20