Tag: Bulgar Wheat

Chargrilled Vegetable, Feta and Bulgar Wheat Salad

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The perfect side to go with your barbecue – delicious with all meats, fish or halloumi, or serve with a tin of chickpeas for a non-barbecue option should it be raining. Again.

Serve 4

Ingredients

  • 200g bulgar wheat
  • 1 aubergine
  • 1 pepper
  • 1 courgette
  • 1 large onion
  • 2 tbsp extra virgin olive oil
  • 1/2 bunch chives
  • 1/2 bunch mint
  • 2 lemons
  • 150g feta cheese
  • 80g pomegranate seeds

Method

  • Cook the bulgar wheat by adding to a large dish and pouring 220ml boiling water over the top. Cover and leave to steam for 5-10 minutes before fluffing with a form.
  • Meanwhile, chop all aubergine, pepper, courgette and onion into large chunks and coat with 1 tbsp olive oil.
  • Heat a griddle pan, and once hot cook the vegetable in batched till deeply marked with dark lines.
  • Chop the herbs, juice the lemon and mix into the bulgar wheat.
  • Once cooked, add the vegetables, crumble the feta in.
  • Serve in a large bowl with pomegranate seeds scattered over the top.

Per serving: 289kcal/ 11g fat/ 7.0g saturated fat/ 31.2g carbohydrates/ 7.8g fibre/ 13.8g protein

Sundried Tomato and Herb Bulgar Wheat

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This is a staple in my house. I almost always have the store cupboard goods, and I grow chives in the garden so have them for most of the year, so all I really need to make sure I have bought is flat leaf parsley. And if you don’t have flat leaf parsley, you can substitute any green leaves in place, such as lettuce, rocket or even spinach.

I frequently have this as an easy lunch. I prepare it in a big batch and it will last 4 days in the fridge easily. Then I serve with with some salad vegetables, such as tomatoes, cucumber and avocado, and a source of protein. Usually I’d opt for tinned beans or cheeses such as goat’s cheese or halloumi, but fish, even tinned fish, also work well as do left over cuts of cold meat.

Ingredients

  • 100g bulgar wheat
  • 10g stock powder
  • 15g chives, finely chopped
  • 30g flat leaf parsley, finely chopped
  • 35g sun-dried tomatoes, finely sliced
  • Chilli, to taste, finely chopped

Method

  • Bring 120ml water to the boil. Add the stock powder and bulgar wheat, remove from the heat and cover. Leave to cook for 5-8 minutes.
  • Once cooked, fluff with a fork and add all the remaining ingredients.

Per serving: 144kcal/ 1.4g fat/ 0.4g saturated fat/ 27.8g carbohydrates/ 8.9g fibre/ 7.0g protein